Malvern Joggers

Old Club News

Here are some of Chris's older blogs going back to around Jan 06

Chris's Blog from 27 June 2010

Dear Runners and Joggers,

UPTON TRIATHLON MARSHALS - SATURDAY 10th JULY 2010
Can you help? From Jeff Robinson of the organisers - Dave Gibson plus Carl Flint and Alison and Chris Findlay helped marshal at last year’s Triathlon but Alison and Chris are unavailable this year. We have also increased the number of competitors from 375 to 500 and are still short of the number of marshals we need. Dave (Gibson) said you might be able to circulate your members and see if any others were interested. There is plenty in it for volunteers as you can see from the email below. I would be really grateful if you could assist in publicising this. Please get in touch of you have any queries.
Jeff Robinson (Upton Triathlon Marshals)
Hill View, Ryall Court Lane, Holly Green, Upton upon Severn, Worcestershire, WR8 0PF
Telephone: 01684 591537 Mobile: 07791 586683 Email: marshals@uptontriathlon.com

Race Reports
Blakedown Bolt, 27/6/10 by Chris Barker
I’m sure my fellow MJs in this race would certainly agree with me that this is a great little event and should be appreciated by more of our runners. The only bit I wasn’t keen on was that the second half of the race contained most of the uphill. I set off having checked last year’s time thinking ‘I can beat that’ unfortunately the later stages of the race conspired against me.
It takes places on a Friday evening just outside Kidderminster where I was joined by three other finely-tuned MJs, Julie Caseley, Lucy Prosser and Jayne Cresswell. I assume it’s the annual Fun Day for the village which includes BBQ, Bouncy Castle, Bar and other such things enjoyed by the Malvern Joggers especially Bar.
The course is varied with a few hills and stiles along the way. Talking of which, amongst the post-race chat by the MJs, was a need for the MJs ‘Stile Guru’ Jonathon Green to pay a visit with his box of tricks to make ‘getting your leg over’ a little easier when confronted with these obstacles. There was also some country lane, farmland, woodland, more sand than we would have liked and some superb views though not as good as the ones we have in Malvern. Not forgetting the stream crossing on 7K where my shoes got a good dunking to be followed by running along a dusty path. These were my road shoes but now they look in a worse state than the off-road ones. A low temperature wash should take care of that though. At the finish we were presented with a goody bag and a nut and bolt. You wouldn’t get that at the Pitchcroft 10K! I finished in nearly the same time as last year and Julie was a bit slower. We blame the sand! A good event all round and we all got some club championship points although with only four of us it may not be in our Champions League line-up next year. Worth another go in 2011, none-the-less.
Snipe 6, 27/6/10 by Julie Caseley
The start and finish of the Snipe 6 was outside the race HQ at the Snitterfield Sports Club near Stratford. Today was a very hot day and at 10 am this morning was no exception. This was a clockwise road race through Wolverton. It looked very attractive from the start line, with a downhill start and what looked like a downhill finish. Needless to say, the 6 miles in between were extremely undulating and therefore challenging and those not carrying water must have been gasping by time they reached the water station at 3.5 miles. The course record was broken by the first male finisher who received £50 cash and the first female to finish went round at least once more, if not twice! Pre- entries were only 44 but by time the gun went off, this number had doubled, attracting about 10 more runners than last year. A great little race and friendly atmosphere although very limited prizes.
Thanks, Julie

Run Report
Sunday 27.6.10 by Stuart Horsfall
After not being able to get out on a Sunday morning for a while it was great to be leading a run again. About a dozen joggers gathered at British Camp car park at 9.00, we set off along Jubilee Drive and then down Evendine lane to Colwall, then we went along the B4218 to the Coddington turn off then we took the back lanes back to Colwall Stone, over to the railway bridge and picked up the Worcestershire way back to Evendine road. From there we went up the hill picked up a path to take us around the fields and then made our way back up to the rear of the convinces at Jubilee Drive and back to the car park. Thanks to all who turned up even though it was a bit warm. I had a great run, with great MJ’s having a laugh on the way round, which is what it is all about really. And we do live in some stunning countryside it was beautiful as the ladies who ran with us apart from Mr W and Dave.
Thanks, Stuart

Forthcoming Race
Devil’s Chimney Chase, Saturday 3/7/10 6pm
Next Saturday! Fancy this one? It’s just down the road in Cheltenham and organised by the Almost Athletes. I road tested it last year and was impressed and I now know what the Devil’s Chimney is!
The Almost Athletes say it’s an ‘An “Almost” 10K run on Cheltenham’s Leckhampton Hill, taking in the beautiful scenery of the Cotswolds
We welcome runners of all abilities on an multi terrain route that is well marked and marshalled, with drink stations. Unfortunately due to the terrain this event is not suitable for wheelchair athletes.
Finishing prize to all who complete the course; awards for winning categories
Goody Bag to all finishers and spot prizes
Parking, changing facilities, and baggage storage
Refreshments available: BBQ, home made cakes, and a bar
Entry Fees: £8.00 attached, £10.00 unattached, entries on the day (£2 extra)
96% Overall rating by Runner’s World runners with 100% wanting to do it again
Why not bring the whole family for an evening of fun and entertainment
Childrens Races:
‘The Stinger Mile’ for 10-15 year olds
A one lap race for under 10s
Both will start after the main event begins
Entry on the day: £3 for the Stinger Mile and £2 for the Fun Run

MJs BBQ – 30/6/10
From Andy Milton - The BBQ at the Chase Inn will be held straight after the run on the 30th June.
I will not be running this Wednesday, so could all those intending to come please e mail me by Friday 25th so we have a rough idea of numbers for catering. The food (burgers and sausages) will be purchased out of club funds, however any additional meat will be welcomed and cooked by the Jogger's gourmet chefs !
Any veggies let me know as you will not be neglected.

Cross Country Race – 30/6
From Nick Hitchings - ANYBODY INTERESTED IN DOING THE SUMMER CROSS COUNTRY LEAGUE RACE ON WEDNESDAY 30TH JUNE, PLEASE MEET AT MALVERN ST.JAMES SPORTS CENTRE AT 5.30PM FOR TRANSPORT TO THE RACE
(CAR SHARE) WHICH IS BEING HELD AT ACONBURY IN HEREFORDSHIRE. THE RACE IS APPROX 5 MILES LONG AND IS OPEN TO MEN AND WOMEN OF ALL ABILITIES. ANY QUERIES PLEASE CONTACT ME ON 07595644180,
Also could all runners doing the cross country on Wednesday (30Th JUNE) please wear club colours if possible. Meet at 5.30pm at MSJ with the plan to make it back to the BBQ at the Chase after the race. Any problems contact me on 07595644180. Thanks, Nick.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Wed 30/6 Chase Inn (Colwall) + BBQ
Sat 3/7 Birmingham & Black Country Half Marathon
Sat 3/7 Devil’s Chimney Chase 10K ish – Cheltenham
Sat 10/7 Gords 6 - Hereford
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Sun 11/7 Evesham Vale 10K
Mon 12/7 Frampton 10K
Sun 18/7 Pitchcroft 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon
Wed 4/8 Bugatti 10K
Sat 7/8 Cranham Boundary Chase
Sun 8/8 Tenbury 10K
Sun 15/8 Standish Woodland Chase

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 20 June 2010

Dear Runners and Joggers,

MJ 10K 2010
From our Chairman, Stuart....
I have just got home after running in your 10k race tonight. I just wanted to say that I thought it was an excellent race and was definitely my favourite 10k so far (I have run about 6). The organisation was excellent, the marshalls exceptionally friendly and the scenery terrific. Thank you! - Liz Edwards, A Black Pear Jogger!
This evening………
Just a quick note to say thank you for such a well organised race last night. Thoroughly enjoyable (despite the hilly bits!) and very well marshalled. Definitely one to be recommended to others for next year.
Kind regards, Victoria (Black Pear Jogger!)
And there’s already some great comments on Runners World.
I just want to say many thanks to all the Malvern Joggers and their friends and family who got involved in the race and made it such a success again. It couldn’t happen without your support.
Final numbers for the race were 194 entries of which 180 ran the race. So numbers were down on last year and while we should make a decent profit it won’t be as large as last year. Next year we’ll have to get stuck into promoting the race earlier.
There are some mugs left over so if you want to buy one let Jerry know and if there’s good demand we can see about getting some more made.
If you’ve got any suggestions or there’s anything we can do better next year please send an e-mail to Jerry, Carl or me. Thanks again, Stuart

And also, here’s another from one of our friends from the Black Pear’s....
I didn't know who to contact from the club following my entry in the race on Wednesday, but I hope my tremendous gratitude and thanks will be passed onto everyone who was involved in some way in organising and running the race. Quite simply, it was possibly the friendliest race I have been in for a long, long time. The marshals, and there were so many which made the logistics of following the route hassle free, were tremendously encouraging, including the young cadets who were young enough to be my grandsons but were so fabulous in their enthusiastic support. On speaking to some of the local runners on route (perhaps 'gasping' is a better description...!)it was fantastic to hear how very proud they were of their locality. I said to many how lucky they were, and they all replied, "we know!". I have been finding running really hard work for the last few months, literally, and my motivation has been at the lowest ebb with me just about managing to run once a week, which I kn ow you will appreciate makes it even harder! Therefore, I have been looking for interesting off-road races to help maintain my motivation, and I came across the MJ website last weekend, and thought even that a really positive, friendly and 'warm' site. I absolutely adored the race, and in fact some of the marshals made reference to my ever-smiling face, and I did feel something like a Cheshire cat!
My only regret is that you are so far away from Redditch, where I live, or I would definately be joining you on club nights. Thank you again for a fabulous evening, and I shall hope to be back next year, deo volente.
Kind regards, Maggie Nichols

Race Reports
Malvern Midsummer Marathon 18/6/10 by Rich Penny
Just a quick epistle about the MMM as I am loading the car and about to drive to Scotland - not recomended after a marathon but needs must!
This was my third running and the organisation was as good as ever which explains the cracking turnout of 18 Joggers on a warm but cool day. Unsure of a race plan having not been out much I decided to tuck in behind the leaders and hang on.
The race start changed this year - the route up behind Earnslaw Quarry was no less forgiving than the Old Wyche Road. Whoever said "change is as good as a rest" is a liar, but by North Hill a splinter of 4 runners had formed with myself and Sim holding up the Joggers' end. Sim set a cracking pace, so much so that we reached Ledbury in 1hr 50 and were at Chase End in under 3 hours. Something had to give and Sim got delayed putting in extra mileage to avoid scary cows leaving 3 of us to run (and mostly walk up the really steep bits) the last 7 miles.
The hills kept coming but the scenery never changed as I was tucked in behind the backside of Chris, a local runner who promises to join our ranks! We stayed together right through to the finish crossing the line as a threesome (steady Roodey) alongside a marathon first timer from London in 4.24 in joint first place (16 mins quicker than when I finished first in '08), with Sim coming home 20 minutes later in 4th.
I didn't hang around as I had to pack for my trip up North but the other Joggers seemed on great spirits. It was good to run in club clours again having been AWOL on my PGCE for much of the last 9 months and promise to be out soon!
Thanks, Rich
Malvern Midsummer Marathon 18/6/10 by Paul Newman
On Sunday a record 18 Malvern Joggers completed the Midsummer Marathon, This marathon is soo much fun !! I mean who wants to run 26.2 miles non stop when you can have sceduled stops for tea cakes and fudge to die for on route !!
The route itself was a killer... we started at The Wyche School and quickly assended the Beacon and then onto North Hill, by this point the group had naturally split into four different groups, they will all have there own tales to tell so I will let them, our group consisted of Ginny, Roodie, Jonathon, Julie, Alison and honary MJ Chris who we met on the day and ran all the way with us.Our first check point was North Hill then headed towards Mathon passing Jules Mitchell on route,onto Oyster hill Frith woods and Ledbury where we had a very leisurely tea and cakes where we met our Shirley and pooch, we had time to pop into Trick Dickies coffee shop, he was on a day off "why wasn't he with us" we wondered ??
Now things started to get tough all our limbs had stiffened and we knew we had Chase End next, if that wasn't bad enough climbing Ragged Stone felt like the North face of Everest ! we then climbed every peak between there and British Camp more cakes again and we bumped into Andy's TA, they set off, (we'd given them a head start) we tucked into our teas and fudge to die for.
Soon we were off again and we could see the TA on the summit of the next hill we knew we could catch them and we eventally did much to Roodie's delight !! Eventally our group did finish in a time of 7 hours and 8 minutes and climbed 4800 feet ,its the slowest hardest hillest Marathon you could imagine but what fun !! who wants to run a marathon non stop when you can stop and have a laugh a cup of tea and cakes, it’s a much more civalized way of doing 26 miles ! Thanks and congratulations to all The MJ's that did it !!
Thanks, Paul
Malvern Midsummer Marathon 18/6/10 by Julie Caseley
Congratulations must go again to the Long Distance Walkers Association on yet another brilliant event yesterday,
Saturday, 19th June. The organisation was fantastic, the instructions accurate and the marshals at the checkpoints cheerful and accommodating. The home bakes, especially the fudge, didn’t disappoint!!
A number of Malvern Joggers were at the Wyche School before 9 am ready for a prompt start – the walkers had
already set off at 8 am. We headed up to the Worcestershire Beacon then onto the first checkpoint at the top of
North Hill. By this time we had already split into 3 running groups, with Simeon Foreman, Jerry Greer, Duncan Cresswell and Lucy Prosser (with Dylan the dog) ahead of us. Next were the “Magnificent 7” with potential new MJ Chris, Alison Merley, Ginny Sharp, myself, Steve Roode, Paul Newman and Jon Green. Not far behind were Judy Newman, Fong Bettinson, and Peter and Louise Cowling. (Sorry if I’ve missed anyone).
The second checkpoint was at Cradley (5.6 miles) and the third at Ledbury where there was also pizza and plenty
more cakes to choose from. A lot of self control was in evidence as, although it was about lunchtime, we didn’t want to eat too much knowing we were only half way! The next checkpoint was 6 miles away at Chase End. From here the route was particularly difficult with very steep ascents and descents following the main Malvern Ridge taking in 10 named summits. There was a warning at this point on the route plan that, although there are many easier paths, they should not be followed! We stuck rigidly to the route plan and arrived at Checkpoint 5, British Camp at 23.6 miles. Only 2.6 miles to go!! This seemed to take forever by which time the legs were beginning to feel a little fatigued. The route home took us over the summits of Black Hill, Pinnacle Hill, Jubilee Hill and Perseverance Hill before arriving at the Wyche Cutting and descending down the very steep Old Wyche Road to the finish at the Wyche School. The weather was glorious and the views all around were magnificent and running with such great company was a pleasure. Thanks guys! A huge thank you to Paul who followed us around the checkpoints with supplies in the boot of the car.
Thanks, Julie
Humph’s Hilly Half 18/6/10 by Chris Barker
While most competing MJs were at the MMM yesterday, I did my own thing and popped down to Bourton-on-the-Water to do this one. It might sound like an off-road event but it’s actually a half marathon road race. I’ve done it once before, last year, badly! At the end of the race I was so exhausted that I couldn’t stand up. I couldn’t lie down either because I would have been pounced upon by the St John’s Ambulance guys so sitting was the only option. This year the objective was to finish in a degree of comfort even if it took me longer.
Whilst chilling out in the sunshine waiting for the race to start I looked around for other MJs and was greeted by Richard Hookham. After warning Richard that this race certainly lives up to its name, we set off for scenic run through a number of Cotswold villages and some rolling countryside. The hills kick in immediately with one straight from the off.
I don’t know what happened to me last year but I faded badly in the last three miles and witnessed numerous runners passing me. This year the same hills didn’t seem anywhere near as bad and I was running on strongly towards the end and was good for a few more miles. I finished in 1.53.24 which was 1.09 better than last year. What about that Julie C?
Not surprisingly Richard finished way ahead of me in 1.31.04 and picked up the prize for the first MV55. Well done to him. That’s another one to add to his MJ team prize at the Acorns. I’m something of a fan of Saturday evening races and will be doing the Gloucester Half and the Cranham Boundry Chase over the next two months. See you there possibly.
Severn AC White Horse 5k series: race 17/6/10 2 of 4 by Phil Jackson
Lovely atmosphere and great fun. As I looked at the other runners I realised that there was a serious danger of me coming last. Lots of tall, skinny, shaven-headed athletes in wrap round sunglasses (and that was just the women). The race was won by a tiny, impossibly thin African in some ludicrously quick time and I plodded round the lovely country lanes trying to do consistent sub 7 minute miles and finish in less than 21 minutes. Succeeded in the former and failed in the latter by 1 second (agh!). Came about 55th out of 76 and 3rd MV60. Can’t wait for the next one, Thursday, 15th July – good value at £4 (enter on the day).
Thanks, Phil

Run Report
Sunday 20/6/10 by Stuart Horsfall
I did a run from the Swinyard hill car-park on Castlemorton common this morning, I was joined by Roz, Derric, Dave and Geoff, we followed the road through Bromsberrow then made our way through to the rear of the estate grounds, we followed a track round the lakes, up through the fields until we reached the tree line, then we made our way along the avenue of trees coming back out on to the Bromsberrow road and from there back to the car park. The weather was glorious with just the right amount of breeze to make it comfortable, we did 7.1 miles in total, Thanks to all who turned up, good run.
Thanks, Stu

Cycling Event Report
5.5 mile Time Trial at Hanley Swan 15/6/10 by Julie Caseley
Have recently returned from the Velo Club Sevale (Malvern) 5.5 mile Time Trial at Hanley Swan. What a great little race!! Anyone who owns a bike of any sort should have a go at this.
The Club members are really friendly and welcoming and it’s quite informal.
It was lovely to see Richard Love and Lisa Dainty with Jake as well as Neill Williamson – and there was me thinking
I could get away with a 5.5 mile bike time trial on a rest day – whoops!!
You registered as you arrived (I was no. 11 out of about 24 riders) and you were started in number order at one
minute intervals. I was thrilled to overtake 3 riders (a man and his 2 young children!) but I was also overtaken by 3 very swift male riders, including Neill. I decided to ride my mountain bike which was great in the end as I won the mountain bike category and a £10 voucher to spend at Back on Track Bikes who sponsored the event (I think I may have been the only mountain biker!!) I finished in a time of 19:08 with an avg. speed of 16.9 mph.
Congratulations to Neill who won the over 40 category. I’m not quite sure if I’m up to the 10 mile time trial, but I’ll certainly give this a go again.
Thanks, Julie

Membership
Three people have rejoined - Dave Green, Lisa Dainty & Richard Love. Welcome back folks.
128 members in total, I think.

Lonliness of the Long Distance Runner
From Phil Jackson - Many thanks to Derek and Ros and to Judy Newman and to Cat Robinson for their friendly and very encouraging greetings this morning when they passed me as I tried to grind out a very depressing 14 miler round Welland and Hanley.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 23/6 New Inn - Storridge
Fri 25/6 Blakedown Bolt 10K
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Wed 30/6 Chase Inn (Colwall) + BBQ
Sat 3/7 Birmingham & Black Country Half Marathon
Sat 3/7 Devil’s Chimney Chase 10K ish – Cheltenham
Sat 10/7 Gords 6 - Hereford
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Sun 11/7 Evesham Vale 10K
Mon 12/7 Frampton 10K
Sun 18/7 Pitchcroft 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon
Wed 4/8 Bugatti 10K
Sat 7/8 Cranham Boundary Chase
Sun 8/8 Tenbury 10K
Sun 15/8 Standish Woodland Chase

Happy running,
Old Cheese

Chris's Blog from 13 June 2010

Dear Runners and Joggers,

MJ 10K – Wednesday 16/6/10
From Carl Flint - Firstly we do not expect there to be any alternative arrangements for wednesday so in the nicest possible way we would want to strongly encourage all joggers to be either helpers or signed up for the race.
I know we are two experienced bar staff down at the moment so if two could come forward and let stuart know.
We would ask any MJ who has not run the course to have a go. Last year the last person came in after an hour and a half so I would think that all our newest and least confident MJ's could do it in less than that, and any way it’s having a go that counts!
From Chris - If you are not running in the event and have not as yet volunteered to help, please think about it. We can’t have too many marshals and at present we only have the bare minimum. If we have more, they can double up and keep each other company.

From Emma Gooderham
Just a note to say I'm still alive!! I know some joggers have tried to contact me lately and thanks to those that have kept in touch. I haven't run now for 2 months and really have done very little running wise this year, although I have definately kept my fitness up with pilates/aquajogging and mainly cycling.
Finally after months of misdiagnosis which I will go into in a moment, I have been diagnosed with a twisted pelvis and I am going to London once a week to have it corrected (hopefully). The rest of the year might be written off but I hope to come back late this year/next year even stronger ... watch this space...hopefully...praying!!!
The main reason to contact you however is a word of warning for all runners with injuries. You've all heard it before, but it really is true, the golden rule of rest!!! I carried on running all last year on a dodgy hip and now I am paying for it. If something hurts and doesn't go away run after run, you need to stop and correct the cause. This can be achieved by resting, cross training and treatment by a professional - (which is the hardest and most expensive bit). I know it is difficult, but it really is worth it if you want to run properly again and enjoy running. I ran last year and nearly every run was painful and I didn't enjoy it. It felt like I was flogging a dead horse, if you feel the same, do something about it!!!
Also a word of warning regarding treatment, it really is hit and miss to the best treatment and you can go to the 'best' consultant and still have no luck. I was given a cortisone injection and although it may work for some, please seriously consider the consequences if it doesn't. If you are offered a cortisone injection make sure that they know you are a runner, they should not inject in a tendon as it weakens it, and be aware of side effects. Unfortunately I had all the side effects with no benefits, the most startling was fat atrophy. I now have a crater in my backside where the fat has completely disappeared and ladies, this is not recommended as an alternative to liposuction!!! Mistreatment probably set me back 6 months and made it worse.
Also think about your diet, I am now on 18 different supplements a day as my ultra running over time has taken its toll. Make sure you get vitamin B,C,E especially and consider MSM and glucosamine. I was against supplements as I thought I had a good diet, but then it was pointed out to me that I am not normal and need extra supplements because of this - yes I have finally been diagnosed as abnormal!! For example a normal person requires about 500mg of vit C a day but I have been told to take 4000mg (4g) a day! The good news is the same applies to energy consumption so bring on the cakes!!!
Hope I haven't rambled on too much, but haven't forgotten you guys either. Will be hopefully honouring the emerald and green soon, and will always run and race in those fab colours ....if I can!. Emma
Thanks for keeping us updated Emma – Chris

Any other missing MJs who would like to update is with what they’ve been up to lately? We miss our runners when we don’t see them for some time - Chris

Race Reports
GENTLE JOGGERS REPORT. ACORNS TRIPLE RUN by Jenny Field
What a good turn out we had for the Acorns Triple Run last Sunday.
Sheila Jackson and I were doing the ½ marathon for the second time, we didn’t find it any easier this time round! It was too hot! We got excited about the cooling shower of rain we had on the Glauford road but it lasted only a few minutes. I was rather fired up towards the end as I really wanted to catch up with my sister Kate. Its amazing what mind over matter can do and though I haven’t run more then 7 miles since last October I managed to gain ground in the last 3 miles and almost caught her. In true ‘twin style’ she waited on the home strait so we could cross the line together! What a star.
Congratulations to Jo Haynes on completing her first ½ marathon. The 2nd will be easier Jo. Jo is a tri-athlete and joined us in order to improve the run part of her sport. She did her first 10k in January and has continued to improve and go beyond what she needs to do for her triathlons. We love having you with us Jo.
Some of my Gentle regulars took part in the 5k. Special mention should go to Pat Johnson who ran despite having done a night duty at Malvern Hospital the night before .
I was especially delighted to see that several of my new joggers of this year competed in the 5k. Again a special mention to Jenny Price who urged on the others (so other Jenny and Andrea told me) and ran the 5k without a pause. Its the first time she has done that. AND she’s doing it again this Sunday in the Worcester Race for Life. Well done Jenny you have done so well.
Thanks for all the support at the bar-b-Que. in the afternoon, especially to Steve and Andy who did sterling work with the cooking. Also to Jo Tustin who, though unable to run because of a knee problem, made the most amazing Strawberry meringues for pudding.
The collection raised £ 125 which I have sent to ‘Acorns’ on behalf of the Malvern Joggers.
Thank you all very much. Jenny Field
Thanks, Jenny
Plymouth Half Marathon 30/5/10 by Debbie Woosey
It was a great day with great organisation, scenery and support. I finished it in 2hrs 8mins 11secs which is only 40 seconds slower than 19 years ago.
I probably could have beaten my previous time but I was running behind lots of US and UK Marines and so I was in no hurry. Unfortunately I didn't have the energy to do this year's Malvern Acorns Run but I will be doing the St Neots Half Marathon in November. Hopefully my feet will have recovered by then.
Thanks, Debbie
Aldridge 10K, 13/6/10 by Julie Caseley
This very well organised and marshalled race did not disappoint again this year. After last year, when we were running in a continuous torrential downpour, this year the conditions were ideal. There were 3 separate children's events for youngsters from under 6 to 11 years of age starting at 9.30 am, followed by a 4.3k race at 10.30 am before the main 10k event kicked off at 10.45 am. For the first time this year the event was champion chip timed which seemed to speed up the prize presentation. The course itself is a challenging, undulating run, mainly on road with a picturesque second half with a rather nasty hill at 8-9 km followed by a flat run in to the Stick and Wicket and a nice 400m final run to the finish.
This is the 5th year I've run this race and until now only finished in under 50 mins once and came 2nd in my age category twice. This year I finished in 49:01 (thanks to a runner from Sneyd Striders encouraging me all the way from the 8km marker - 173rd out of 455) and I also won my age category .
Lovely medal too, a banana and a bottle of water, so a good day out all round.
Thanks, Julie

Forthcoming Race/s
A message from our Secretary Phil - Dear Fellow Athletes, Every Summer (as you probably already know) Severn AC run a series of 5k road races from the White Horse pub in Sandhurst just north of Gloucester. I did one of them in 2007 and one in 2008 but missed out last year due to a lack of moral fibre. However, I plan to put that right this year.
We've already missed one of them (looking at the results my 5k PB would have put me 99th out of 120) but the others are June 17th, July 15th and August 19th (all Thursdays and all at 19.45).
The standard is very high and serious athletes come from miles around as the times on the flat course can be used as national and regional qualifying times. The prizes are extremely generous too; 3rd prize is your choice of one packet of biscuits (past their sell-by date), 2nd prize is two packets of biscuits and first prize etc.
It's all very friendly and amateurish and I think it's a fun alternative to speed training round and round Madresfield. How about it? Anybody interested in joining me? The one on the 17th June is the day after the MJ's 10k so if you've been marshalling and didn't get a run on Wednesday evening, this is just the job. See you there.

Membership
Welcome to our newest member Diane Meakin who is number 125

Cross Country Race – 30/6
From Nick Hitchings - Could anyone interested in a SUMMER LEAGUE CROSS COUNTRY RACE on WEDNESDAY 30TH OF JUNE please e-mail me their name with a mobile contact as well . It will be a practice race prior to the Herefordshire winter league and it is taking place at ACONBURY in Herefordshire, details to be advised nearer the time.This is open to MEN AND WOMEN of all abilities, PLEASE show your SUPPORT as this will have a bearing on whether we are able to enter a team in this years winter league.
Many thanks, Nick Hitchings. (07595 644180) & email..... threecounties@hotmail.com

MJs BBQ – 30/6/10
Message from Andy Milton....... The BBQ at the Chase Inn on wednesday 30th June (after the run)will be paid for out of club funds. There is now no need for Joggers to bring any food, but please could all those intending to come let me know so we can cater for the right number.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Sat 19/6 Bourton Hilly Half
Fri 25/6 Blakedown Bolt 10K
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Wed 30/6 Chase Inn (Colwall) + BBQ
Sat 3/7 Birmingham & Black Country Half Marathon
Sat 3/7 Devil’s Chimney Chase 10K ish – Cheltenham
Sat 10/7 Gords 6 - Hereford
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Sun 11/7 Evesham Vale 10K
Mon 12/7 Frampton 10K
Sun 18/7 Pitchcroft 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon
Wed 4/8 Bugatti 10K
Sat 7/8 Cranham Boundary Chase
Sun 8/8 Tenbury 10K
Sun 15/8 Standish Woodland Chase

Happy running,
Old Cheese

Chris's Blog from 06 June 2010

Dear Runners and Joggers,

Club Run – Sunday 13/6
Next Sunday I will be running the new route of the Malvern Joggers 10K, meeting at Welland Village Hall at 9am. I would like as many people as possible to run this with me especially those will be taking part in the race.
The more people that know the route, the better, so if someone goes off-course, between marshals, a friendly MJ will hopefully be nearby to put them right.

Race Reports
Isle of Jura fell race (Sat 29th May) by Richard Love
A small group of Joggers (me and Jon) plus locals Matt Scriven and Stewart Bellamy (both Mercia) made the trip to a tropical paradise called Scotland to compete in the Jura Fell Race. A real classic event which attracts some of the biggest names in fell running. The course is a mere 16 miles long, with 7 peaks (including the three aptly named Paps [breasts] of Jura) and a total ascent of 7,500 feet, including one continuous 2,000 ft climb, taking in some very severe terrain. The race winner, Britain's leading fell runner took 3 and a half hours to complete the course (on the flat an athlete of his calibre would take 2 hours to finish a marathon)
We cycled and ferry hopped to Jura the day before the race, excellent clear skies gave us a clear view of the job in hand the next day. Unfortunately on the day itself the mountains were shrouded in fog; the result being just about everyone (including the race winner) got lost at some point. I think I was luckier than most making good choices on who to follow and made only two very short detours from an otherwise good route. I took 5 hours 10mins to complete the course (120th out of 199 finishers), and was very happy with that. I went to complete the course and still be standing, which I did with time and health to spare.
Jon did somewhat better than me despite being a bit more unlucky with the route, finishing in 4hours 40mins (75th), Stewart did the best finishing in 4 hours 16mins (39th) and Matt, despite his unique approach to navigation (he struggled finding the car deck in ferry) came in at 4hours 57mins (99th).
The after run showering was made interesting by all but one shower running cold, to get 200 runners through the shower, without wasting too much drinking time, involved some creative sharing, Steve Roode would have loved it.
This was easily the toughest thing I ever done, five hours of continuous effort was a new experience, the race was full of technical challenges especially the steep descents on sharp perfectly wrong sized rocks that had a habit of rolling away under your feet, which was bad if you were above them - but worse when they were above you. Given the poor visibility you were never entirely certain you were going the right way, and neither were the people around you; at times self doubt crept in. But that all said it was fantastic and a big thank you to Jon for organising it.
Thanks, Richard
Chester Marathon 31st May by Duncan Cresswell
I was very keen to take part in the first running of this race as Chester is special for Jayne and I. It was advertised as a fast, out and back route and being held on a bank holiday meant that there was a good chance of rain and cool temperatures.
Training up to this had gone very well; I was on for a great PB, but a week or so before hand, events were knocking me about a bit, stress levels were high and I lost the motivation and desire. A weekend of beer, beer and more beer at the Marlbank's beer fest was almost winning me over, but as a hotel was booked for the Sunday night, and the weather was supposed to be cool (which it was not), I resisted L
When I signed up for this, I didn't really take notice of the route; I just thought it would be around the city and surrounding countryside. Unfortunately, the majority of it was along the "greenway", which is a long, long, long straight tarmac path with not much to look at in the way of scenery. I had resigned myself to just getting around after the 4 miles mark due to the scorching sun, and by mile 8 I contemplated turning back because I was so bored. And the thought of having to run back along the same route was demoralising.
Drink stations were fortunately at every 2.5 miles point and there were 6 or 7 places along the route where a few small groups of people welcomingly cheered you on.
Halfway time was 1hr 57. The return journey was agonisingly longer as I took to walking and stopping here and there. I crossed the finish line in 4hr 13 (which I was happy with, all things considered) to pick up a medal, running shirt and a goody bag of sweets, bars, and drink. More importantly, as the finish was at a rugby club, there was a bar on site where a well deserved couple of pints were desperately required.
Despite the weather and the route not being my cuppa tea, it was extremely well organised, the atmosphere at the start and finish was good and the route is (should have been) fast. Maybe in a few years, I might give it another go.
Thanks, Dunc
D-Day 10k at Portsmouth, 31 May 2010 by Julie Caseley
It wasn’t until I received the race day information that I realised that this was the same route as the Hampshire 10k on May Bank Holiday Monday!! The thought of another 2 lap course didn’t exactly thrill me but a good opportunity to try and improve my time maybe. The facilities at the Mountbatten Centre were superb with ample changing and toilet facilities as well as an Olympic size pool, outdoor running track, etc. This Bank Holiday Monday was a lot quieter as there were no baton twirling championships on!!
The weather was a lot better as well with very little wind and a lovely sunny start. The start was slightly different for the D-Day 10k as there was quite a mix up at the front of the pack on May Bank Holiday with a couple of runners not completing the required distance – whoops! I had a really good run considering I’d exerted myself the day before at the Crocodile 8, finishing over 4 minutes faster than my previous best 3 years ago. Anyway, on the second lap of the 10k, a woman overtook me so I stayed with her but unable to make any ground on her until we entered the stadium. From nowhere, I seemed to find a sprint finish and overtook her with 800 metres to go. I finished in 49:23, 3 seconds slower than May Bank Holiday but the course was slightly longer due to the change at the start. I also won my age category which was a cash prize – very nice too.
Thanks, Julie
Acorns Malvern Half Marathon 6/6/10 by Jenni Cross
Personally speaking this was my worst 'race' to date, mostly because I ended up tearing a ligament in my knee but managed a walk/limp to the finish in a time of about 2:35, (BIG Thanks to Grouty who picked me up at the end and the physio who taped me so I could drive home) and partly because of the heat. I'm not a hot weather runner!
Big Thanks to all those who cheered us and encouraged us along the route and especially welcome was the cold shower, perfectly aimed by the MJ's, at the 3 Horseshoes:-)
I thought the organisation was great, good signage, helpful marshals, a very welcome goody bar and banana at the end...and to top it all the colour coordinated finishers medal! Happy Day, Jenni
Thanks, Jenni
Acorns Malvern Half Marathon 6/6/10 by Vikki Sivertsen
It’s not my favourite half marathon course, but having said that, there’s no doubt that Malvern joggers and friends show support. The event is also a magnificent family day with racing available for every age and ability. Thanks to ...Shirley England for a great warm up, Ron and Georgia for support and water, shout outs from many MJ supporters including Roz, Stu Horsfall from his car, Claire Hill, the Cowlings recumbent on their deck chairs and Fong for the ‘super soaking’ near the finish!
Going head to head with 2 other female runners up front for most of the race was a new experience for me and I’m still unsure as to whether I got it right or not but it reinforced the old saying ‘run your own race’. I held them off for 9 miles, but at that point they were just a bit too strong for me. Having said that I am still very pleased with my run today, I finished 3rd female overall but due to the confusing way that Worcester AC award their prizes I was given 2nd lady overall. (The 2nd placed female won the FV35)
Lovely to see so many joggers round at Jenny and Geoff’s for the BBQ later in the day, thanks very much to you both.
Thanks, Vikksen
Warndon 5 & 10K 6/6/10 by Julie Caseley
It was a super day to run the Warndon 5 and 10k race this morning although it did pour down with rain towards the end. Jim Apps and Mark Witt were the male contingent running the 5k race and myself, Kareen Mann and Kay Cousins, running her first 10k, were flying the flag for the female end of the Malvern Joggers. We had a 10k female team which was great. Everything was going according to plan, even down to the fact that Kareen overtook me at the start of the 2nd lap!! Unfortunately, she, along with a few others, were directed the wrong way by a marshal and although they rejoined the correct course at some point, they actually ran 0.5 miles less than the 10k course.
This was particularly gutting for both the female runners involved as they would have finished 1st (Kareen) and
2nd, which in fact they did, only having ran a shorter course. Having admitted this to Richard Baker, the organiser, he decided with their agreement to award the finishers prizes to 3rd, 4th and 5th. Therefore, I won the 2nd female prize in a time of 49:02 which was 1 min 18 secs faster than last year. Kareen, however, has a free place in next years’ race!! Hope everyone had a super run at the Malvern Half Marathon this morning.
Thanks, Julie

Some Acorns Half News
From Stuart Brown..... Jon Newey won 1st Vet 40, Richard Hookham won 1st Vet 50
Vikki Sivertsen was 3rd lady to finish overall in 1:34:02 and took several MJ scalps including, Andy Milton, Jerry Greer, Jon Green, Crampy, Phill Jackson and Stuart Brown
MJ’s won the men’s team prize, Jon Newey, Nigel Sewell and Richard Hookham all in the top 28 finishers.
A good day for the trophy cabinet.

From Chris....
Regarding the number of MJs running, the results show 45 MJs taking part in the Half Marathon. That’s 44 with Malvern Joggers after their name plus one without. This is a record, beating the 43 which ran in the Crowle 10K of 2007.
Let’s not forget the 5K Spring Run which also featured some of our runners so plenty of MJs at the Three Counties Showground this morning. Could someone who did the Spring Run please let me know what it was like and how many MJs took part.
If your name appears on the results and you didn’t do the race, can you please let Julie Caseley know who you gave your number to. This will enable Julie to allot the points correctly. It will be a big enough job as it is with that many runners taking part. juliecaseley@tiscali.co.uk

Forthcoming Race
Swindon Half Marathon – 10/10/09
(The day after the Beacon Race!)
This is what the organisers say :- Whether running competitively or for fun, there really is something to suit every age and ability in this community based event and because the entire route is closed to traffic competitors can concentrate on their race without having to worry about the rule of the road.
Organisers of the Nationwide Swindon Half Marathon, 5-mile Multi-terrain and 2-mile Family Fun Run are hoping for bumper entries and fine weather for this year's race on Sunday 10th October.
Last year more than 2,800 people took part in the three races and preparations are underway to exceed that total in 2010 and for the first time in the events history we have introduced prize money for the top-placed runners in the half marathon.
We have also launched our new running group the Swindon Shin Splints. The group has been set up to provide support and motivation for runners of all abilities through a dedicated training programme. The training will be tailored to runners who wish to compete in the 13.1-mile half marathon, five-mile multi-terrain or two-mile fun run.
The group is an ideal way to meet new people and caters for complete beginners and intermediates through to seasoned runners. The group meets every Saturday morning at 8.50am at Coate Water cafe. For more information visit the website.
The half marathon starts on the southern edge of Swindon and winds its way through some of the prettiest neighbouring villages, taking in outstanding views, which more than compensate for the undulating parts of the course the runners face before heading back into the town. Half marathon competitors must be aged 17 or over on race day.
The 5-mile Multi-terrain takes in the beauty of Coate Water Country Park and is suitable for all levels of ability. Anyone running the multi-terrain must be 15 years or over on race day.
The two-mile fun run is for all the family and run exclusively on pavements and roads. Children under eight must be accompanied by an adult who has also entered the race.
All finishers, in all of the races will receive a medal, t-shirt and a goody bag along with the satisfaction and achievement of crossing the finish line.
The British Heart Foundation will again administer all event registrations, including on-the-day entries for the multi-terrain and fun run.
Anyone wishing to take part in this year's Nationwide Swindon Half Marathon should visit www.swindonhalfmarathon.co.uk or call the registration line on 0800 169 3672.

Membership
Latest to join or rejoin is Lynda Walford. The membership total now stands at 123.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 9/6 Swan Inn – Hanley Swan
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Sat 19/6 Bourton Hilly Half
Fri 25/6 Blakedown Bolt 10K
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Wed 30/6 Chase Inn (Colwall) + BBQ
Sat 3/7 Birmingham & Black Country Half Marathon
Sat 3/7 Devil’s Chimney Chase 10K ish – Cheltenham
Sat 10/7 Gords 6 - Hereford
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Sun 11/7 Evesham Vale 10K
Mon 12/7 Frampton 10K
Sun 18/7 Pitchcroft 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon
Wed 4/8 Bugatti 10K
Sun 8/8 Tenbury 10K

Happy running,
Old Cheese

Chris's Blog from 30 May 2010

Dear Runners and Joggers,

Malvern Joggers 10K – Wednesday 16/6/10
A message from our Chairman Stuart .....
Many thanks to all those who have volunteered to help on our race night.
The good news is that we now have enough helpers and we will let you know your jobs shortly.
The list of MJ helpers in no particular order is:-
Jules, Sam Carrington, Sue Sharpe, Steve Ollis, Ros and Derek, Fong, Chris Barker, Carl Antony, Giny, Ruth Johnstone, Mark Cusac, Phils Jackson, Richard Hookham, Rich Penny, Jayne Achroyd,
Stuart Horesfall, Gill McCann, Kareen Mann, Jenny and Geoff, Crampy, Pete Cowling, Sam Caseley, Jo Haynes, Roger and Jill, Grouty, Jon Green, Sheila Jackson, Carl Flint, Jerry and Stuart Brown.
If I have missed you off the list and you are keen to help, please let me know. There are also Joggers friends and family helping, which includes, Ken Hiles, Ron, Paul and Zac, Jon Carrington and the Ollis family.
The bad news is that we would like as many as possible of the rest of you to run in the race. So please will you get your entries to Jerry Greer as soon as possible.
Many Thanks, See you Wednesday, Stuart
The entry form is attached

BBQ at the Chase Inn – 30/6
Message from Andy Milton.....On Wednesday the 30th June we will be running from the Chase as it is the 5th one of the month. Andy the landlord is a great host and very supportive of the Malvern Joggers, so we are going to make this a special evening by having a BBQ there after the run. He has kindly lent us his gas BBQ, so please could you advertise this on the next news letter.
The social committee will supply the basics and do the cooking, however all those intending to come and eat are requested to help contribute with some meat which can be handed over before the run.
Also could we please try and car share that evening, not only for the parking but more importantly more people can party ! Cheers, Andy

Race Reports
Bulmers Bash 26/5/10 by Phil Jackson
Six Joggers made it through the torrential rain into the boondocks out beyond Martley (and into the next galaxy or so it seemed) to a damp and rather dismal yard at one of Bulmers cider orchards. A lot of wettish, depressed but fit-looking runners were standing around including Worcester AC's Richard Walsh who was having the piss taken out of him for wearing spikes! Turns out that he was right because the rest of us, in road shoes, had a bit of a tough time underfoot. The race started on time and was a truly exhilarating course looping around, through and up (mainly) and down the orchards, bending back on itself until we didn't really know which way we were going. The surface was mainly wet grass with bare earth that had quickly turned to a thin layer of mud. It was quite treacherous in places and sometimes our shoes gained weight dramatically as the mud stuck. But that didn't matter because it was all excellent fun! John Bristow was 7th in 40.55 with me next in 17th in 46.45. Amanda Dawson was very close on my heels in 20th place (47.56) and was the 3rd lady, winning the FV35 prize (she was so chuffed). Chris Barker was 35th in 53.11 with Mark Watling very close behind him (36th) in 53.29. Tim Price (AKA David Brett was 44th in 56.19. There were 62 runners altogether and I recommend this race to everyone if they hold it again next year. It was outstanding and a lovely contrast to big city races.
Thanks, Phil
Dymock Half Marathon 30/5/10 by Chris Barker
A few weeks back, I looked at the race calendar for the 30th of June and found the Croc 8 clashing with Dymock. One is longer and flatish, the other is shorter but hilly, in fact, so hilly at one point, it’s got steps! I reckoned Dymock was the easier one so I decided on that! Having got there I assumed we would be split between the two so I thought I might see half a dozen MJs or so. The MJs were so thin on the ground that there was only me! But at least I recognised and chatted to a few Ledbury Harriers plus Gert from Worcester who is getting on a bit, always wears black and can often be seen running to Malvern and back. Yes, her.
For anyone who hasn’t done it, race HQ is at Dymock Cricket Club where registration is done in the pavilion and a burger van could be found next door for anyone who got up too late for breakfast! The start is 3 miles approx away which means you are transported there by bus. There is only one bus and the race can’t start until everyone is at the start. Not surprisingly the start was delayed as last year but at least we had a bit of sunshine to chill out in waiting for the last bus load of runners.
Having left Dymock by bus we then ran back there turning right at the pub and on to Ledbury along what was an undulating but fairly quiet road. Reaching Ledbury it’s on to the A449 in the Ross direction. This is not my favourite part of the course as it lacks a path so the competitiors have to share with passing motorists. On reaching Much Marcle we turned left coming back through Dymock and on to the finish back at the Cricket Club where I caught sight of two Malvern Joggers! Stuart Brown and Graham Cramp no less, stopping off to distribute some entry forms for our race while en route to the Crocodile.
How did I do? You wouldn’t want to know as they say. For some reason I didn’t think I was going to do another 1.48 like I did at Hereford 2 weeks previous. I’d like to say my competitive spirit wasn’t there as I had no other MJs to chase (yes, I missed you Jayne) but this wasn’t the case. I set off knowing I was running slower but thought it best not to go any quicker for fear of blowing up in the later stages. I ran a steady race but was falling behind the run rate throughout although my best split was mile 12 in 8.14. Years ago I used to do a half marathon in the morning and go out on my bike in the afternoon. Now I go to bed. I finally finished in 1.54.11. Well that’s enough of my problems. ‘Acorns Malvern Half Marathon next Sunday’ he said optimistically.
Crocodile 8, 30/5/10 by Phil Jackson
There was a good turnout of Joggers this afternoon for the Crocodile 8 at Burghill just north of Hereford and it was a very festive atmosphere at the start. The first mile is always a bit of a sprint to try to get to the kissing gate at the church to avoid too much of a queue but at least there was a marshall there trying to prevent people from barging their way to the front. From the church to the start of the steps climbing up into the wood is about 2.5 miles undulating through orchards, fields and along lanes. I found this bit very hard due to the heat and I began to think I wasn't going to make it. There are apparently 125 steps climbing steeply up into the wood, at least the man behind Julie Caseley on the way up them thought so as he monotonously counted each and every one of them, much to her annoyance. The long, winding path through the wood, normally so muddy, was quite dry and on the steep, fast descent out of the wood, where the mud normally cushions your footfall you had to be very careful where you placed your feet to avoid holes and ruts. Once out of the wood a marshall cheerfully informed us that it was 2 miles downhill all the way which was a blatant lie as there were at least two sharp hills up through the fields and onto the road, which itself was uphill to the pub. The last road section is a bit of a killer as we tried to use what little shade there was and keep to the "racing line" at the same time. At the finish I had to remonstrate with some idiot who cut me up badly and received in return a long volley of foul-mouthed and abusive language. Although unprintable, one of the colourful phrases he used was very funny and henceforth I would like to be known as Nobby (although I don't think it was spelt that way). It takes all sorts to make the running world!
Altogether it was a great race and I think most of us enjoyed ourselves.
Thanks, Phil

Tuesday Speed...with Jayne
Despite my spectacular tumble amongst the Christmas trees in Leigh Sinton on Friday, and subsequent hobbling, I am optimistic of being recovered by Tuesday and there will definitely be the usual speed session, even if I can't go at my usual pace.
We will be doing a pyramid format of 800m, 1200m, 1600m, 1200m, 800m with recovery jogs in between.
So we will be meeting at Morrisons, 5:45 as usual. All welcome! See you then, Jayne

Post- Acorns Run Barbeque
Hosted By Jenny & Geoff. 2 PM. SUNDAY 6th JUN. THE LODGE, BACK LANE, MALVERN
This is going to be a very relaxed affair, we will provide french bread, coleslaw and green salad and something to drink. We will also provide eating and drinking equipment.
If you are coming along (and as we said before anyone entering any of the races is very welcome - plus family) could you please let us know by 30 May to:
geoff.field@lineone.net or tel. 01684 578652
Bring something to cook on the barby or what ever food you think appropriate.
Be prepared to help out with the cooking.
Pray for a cool morning and a warm sunny afternoon!
There will be a collection for the Acorns Charity and I will send this in from 'the Malvern Joggers'.
PARK IN WAITROSE CAR PARK - its free on a Sunday pm.
Thanks Jenny and Geoff

Cross Country Race – 30/6/10
From Nick Hitchings - Could anyone interested in a SUMMER LEAGUE CROSS COUNTRY RACE on WEDNESDAY 30TH OF JUNE please e-mail me their name with a mobile contact as well . It will be a practice race prior to the Herefordshire winter league and it is taking place at ACONBURY in Herefordshire, details to be advised nearer the time.This is open to MEN AND WOMEN of all abilities, PLEASE show your SUPPORT as this will have a bearing on whether we are able to enter a team in this years winter league.
Many thanks, Nick Hitchings. (07595 644180) & email..... threecounties@hotmail.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 2/6 British Camp car park
Sun 6/6 Malvern Half Marathon + BBQ at Geoff & Jenny’s
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Sat 19/6 Bourton Hilly Half
Fri 25/6 Blakedown Bolt 10K
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Wed 30/6 Chase Inn (Colwall) + BBQ
Sat 3/7 Birmingham & Black Country Half Marathon
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Mon 12/7 Frampton 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon

Happy running,
Old Cheese

Chris's Blog from 23 May 2010

Dear Runners and Joggers,

MJ’s Race
Message from Stuart Brown......Many thanks to all those who have already volunteered to help with the MJ race night on 16th June.
We need another eight people to help, mainly with marshalling around the course on the night.
If you can help, please send me a text or e-mail. 07880-748187, stuart.brown37@btopenworld.com

MJs Friday Night Flyer Run
From Paul Newman......Last Friday 8 joggers gathered at The Three Horseshoes pub to do The Friday Night Flyer run, the idea was to drum up support for our race next month by visiting every gym in Malvern, talking to runners and staff and dropping off entry forms.
We quickly gained a extra runner as Carol Green was busy in her garden but spotted us and decided to down tools and come for a run instead ! We started with The Boys College gym then The Splash, we then sent Sim and Stuart Day off to the Ladies gym along Belle View as we thought they might enjoy that one, they did they came back with tales of somebody working out there topless...unfortunatley male.It was then on to MSJ and Dysons where we thought we would knock up Roodie, Vikksen knocks on the door, the door opens and who should be standing there but Ginny Sharp ??? after 2 more gyms we finished off with a tour of the Spa and headed back home for a cider at The Pub.
The final count was 8 gyms 9 joggers 10 miles in 2+ hours, thanks to all who attended thanks to Stu H for showing everyone his back passages, a great fun run with a laugh a minute. thanks to Vikksen, Stuart Day, Stuart H, Sim, Carol, Fong, Jude, Jacko, and Ron.

Warndon 5 & 10K – 6/6/10
Message from our Race Captain – Julie Caseley......Could anyone who has entered, or intends to enter, the Warndon Villages 5k or 10k race on 6th June please let me know, preferably before the day, so I can put together teams for both distances.

Tuesday Speed...with Jayne
We are back at Morrisons this week for speed training on Tuesday. We will be meeting at 5:45 as usual.
This week we will be doing 4 lots of 800m at 10k pace, followed immediately by 200m at 5k pace and then a recovery jog of about 400m. Should be fun!
All welcome, but please bring your Garmin if you have one to help with the distance measurements.
Cheers, Jayne

Bulmer’s Bash – Wednesday 26/5/10
This Wednesday! One of the reasons why Wednesday was chosen for this event is that it’s our weekly club night so we are out in force. I sure a lovely run will be enjoyed by all MJs at the New Inn but it would be good to see a decent turn-out of MJ at this race. From The website......
Presented by Worcester Athletic Club in conjunction with Runaround Sports (by kind permission of HP Bulmer & Co.).
This is an undulating 6-7 mile off-road course around the Bulmers' orchards at Wichenford taking place on Wednesday 26th May at 7:30pm; registration begins at 6:30pm. (A UKA Licence has been applied for.)
Parking and limited toilet facilities are available, unfortunately there are no changing facilities.
Venue: Bulmers Orchard, Hockham's Lane, Wichenford, WR6 6YT
Entry fees are £4 for affiliated club members and £6 for those unattached to a club.
An extra £1 will be added onto the charge for entrants on the day.
Cheques should be made payable to "St Michael's Hospice".
A 'goody bag' will be handed out to all finishers and there will be winners and category prizes.
For an entry form, please contact David Hibbitt on 01886 888100 or email hibbittrunner@hotmail.co.uk.
There is a maximum number of entrants allowed for this event (150) so please enter early.
All proceeds to St Michael's Hospice.
The entry form is attached

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 26/5 New Inn – Storridge 7pm
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon + BBQ at Geoff & Jenny’s
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Sat 19/6 Bourton Hilly Half
Fri 25/6 Blakedown Bolt 10K
Wed 30/6 Summer League Cross Country Race (see Nick Hitchings)
Sat 3/7 Birmingham & Black Country Half Marathon
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Mon 12/7 Frampton 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon

Happy running,
Old Cheese

Chris's Blog from 16 May 2010

Dear Runners and Joggers,

Malvern Midsummer Marathon
Message from Shirley England......On Sat 19th June, The LDWA (Long Distant Walkers Association) will once again host the Malvern Midsummer Marathon, starting from the Wyche CE Primary School. Although entry is now closed the LDWA could really do with a hand marshalling this event. They have been really kind in allowing runners to take part and I wonder...ed if, in return, some of the MJs may be willing to lend a hand. Some of the stations will be manned for only a short time (Worcs Beacon eg). As this is primarily a walking event some of the manned stations will need to be open longer than MJs may be used to. It is a lovely event and there is tea and cake en route :-)
If anyone is able to help can they contact Brian Pitt mmm@ldwa-bristolandwest.org.uk Mob 07746 879516, or (another) Shirley on chrisandshirleyh@btinternet.com.
I'd help but I walk this with my son Alex, who did the Haiti run, and Mac the Westie.
Thank, Shirl England

Race Reports
Hereford Half Marathon 16/5/10 by Phil Jackson
This is a very scenic route along a variety of roads and lanes through the countryside north of Hereford. Initially the start is a bit chaotic because there is no indication of where to park or, bizarrely, of where the actual start of the race is!! There were 10 Joggers there including Joggers royalty (J. Newey) and his associate (M. Scriven) so we knew we were in good company. I was really chuffed that our chairman chose to run with me for the first 6/7 miles and acted as a very supportive pacer over the sharp undulations through the lovely countryside. I was a bit nonplussed as he carried on cheerful conversations with the people we passed (yes, we passed a lot of other runners!). I had no breath for any chat at all. It was really strange as we passed through Burghill village and the start and finish point of the infamous Crocodile 8 (see you all there, in the mud, in a fortnight's time). How I wished we could have finished there and then. At this point, Stuart announced that he was going to crank it up a bit and I said OK, see you at the finish. He disappeared off and to my surprise, I followed him. The only effect of this cranking it up a bit was that we both got faster (the splits show this quite convincingly). The nearer to the finish we got, the faster we went, overtaking more and more people on the way. In the end Stuart finished about 10 meters in front of me but I was well pleased with my time. He is a really good pacer! Once again, though, the organisation seemed strangely lacking; the promised medals were conspicuous by their absence, and later runners like Grouty and Jayne didn't even get a T-shirt because they had run out! All they got to show for their efforts was a small bottle of water! Some of the roads had quite a lot of traffic and there were no "Beware, runners" signs to warn drivers. However, the drivers I saw were all very patient and gave runners a lot of room. Knowing what to expect now, I'd certainly do this race again, although I don't think I'll be lucky enough next time to have my own personal pacer! Thanks, Stuart!!
Thanks, Phil
Hereford Half Marathon 16/5/10 by Sarah Grout
I don’t like to be negative but....
- No mention of where to park or start in pre-race literature, several misguided runners ended up with me at the wrong end of the racecourse.
- Parking a nightmare
- No indication of what was taking place where
- No traffic-free roads and some badly inconsiderate drivers
- Too many hazardous road-crossings, needed more marshalls, with high-viz jackets
- No T-shirts or medals at the end for anyone after the first 500 runners (just a miserly bottle of water)
- No PB (too hilly!) – 2 hrs, 17mins-ish
- Sorry gang – race not recommended by me. 1 out of 10 for raising money for a good cause.
Thanks Sarah. All reports appreciated, good or bad - Chris
Hereford Half Marathon 16/5/10 by Jayne Ackroyd
Dodgy parking, but good loos and warmer weather than forecast faced the 10 or so Malvern Joggers who pitched up at Hereford Leisure Centre this morning for the Hereford Half Marathon. I'd not done this one before, so got the picture from Julie C as we met at the start. "Its mainly up hill for the first half", she said, "and then undulating after that!"
The start was slightly strange. There was no clue as to where the start line actually was - we just gathered in the car park and set off. The first 3 miles were tough, a hill immediately at the start, and then quite a sharp one between 2 and 3 miles. Then there was a nice downhill mile between 3 and 4. After this the course seemed to settle into noticeable, but not too vicious undulations, but there really was not much flat! It was a nice route, though, mainly round some quiet country lanes.
I'd settled into a steady pace by now and was tootling along quite happily.
At about 9.5 miles, I looked at the time on my watch and realised that Jon Newey would be finishing about then, which didn't really cheer me up. Then I heard that ominous noise that I've heard too many times recently. It was the familiar pitter-patter of fast footsteps. "Oh b*ll*cks, I thought, hear we go again". I looked over my shoulder, and sure enough, there was the Big Cheese closing down on me! After a brief chat, I tried to pick up the pace and really went for it for those last 3 miles, expecting Chris to come past at any point. The final stretch around the race course, on the leg-sapping bark-covered path was a real killer, and I was greatly relieved to finally finish, in a time of about 1:47. A good race, but a toughie!
P.S. I noticed some of our fast finishers enjoying an ice-cream at the end - is this the latest recovery food ?
Thanks, Jayne
Hereford Half Marathon 16/5/10 by Chris Barker
I rambled around Herefordshire this morning now I’m rambling in the Club News. Firstly I was pleased to see so many MJs taking part. Most years it’s spot the MJ as of our runners seem to be raced-out after Crowle or Tewkesbury the Sunday before.
I remembered telling my fellow club runners that ‘all the hills are in he first half of the race’. I then set off thinking ‘I hope I’ve remembered that correctly. It was the 7 mile mark where we arrived at the summit of the last hill after that it was fairly flat so I was about right. If they ever decide to run it the other way round I think I might give it a miss!
At around 11.5 miles I was expecting the worse when a competitor hurled his water bottle at a passing Transit van. It hit the van with a resounding thud. I assume he’d had an altercation with the said vehicle when crossing the road just before this incident. I thought oops! Jogger rage, but fortunately this incident passed off OK.
Jayne Ackroyd and I renewed our rivalry following our ‘duel’ at Crowle. I started at the back of the pack. Too far back. You’d think I’d know by now, so I was playing catch-up from then on. Undaunted I poodled along, sorry plodded along and finally caught Jayne at 10 miles thinking I’ve done the hard bit now all I’ve got to do is hold her off until the finish. But 3 miles is a long way. We jogged along together and then Jayne turned on her marathon running power and breezed past 20 or 30 runners, disappearing into the distance leaving the ‘old fella’ standing. I finally timed my effort at 1.48.34 although the results will show longer due to the time it took me to get over the start line.
Finally as you enter the racecourse on your way to the finish you are running on the all-weather surface put there for the horses. I’m afraid my fetlocks didn’t like that much probably due to the number of times my feet had bashed the tarmac over the previous 13 miles. Generally speaking, I enjoyed the event and intend to be back next year to run it for the ninth time when I hope they will have a t-shirt for everyone at the finish.
Hereford Half Marathon 16/5/10 by Jayne Cresswell
I went along to the race feeling very unprepared, even though I have recently completed the London Marathon I did not feel like I could run 13.1 miles, and gosh was it hard. Several people who had run it before gave me various reports ranging from it is hilly for the first 3 or 6 miles, but to be honest I thought it was hilly throughout and think I must have slept when the down hills came around. I knew a PB was not insight and at mile 12 I was so thirsty (as a result of the gels I had consumed), that I decided to have a bit of a walk, chatting away to a lady from Kenilworth AC, I then decided that running is for enjoyment and meeting people, hearing their stories so I tried to relax back into running which didn’t happen. I didn’t even have the energy for a sprint finish.
I ran it in 2h 20mins 50secs, my PB is 2hr 16mins 50secs so considering the hills I am rather pleased with myself. At the time of writing this no other results were available
Thanks, Jayne

Tuesday Speed...with Jayne
In case there weren't enough hills for us all at the Hereford Half today, we will be doing hill reps on Tuesday night this week! Yay!
So please don't go to Morrisons, as we will be meeting in Link Top car park at the usual time of 5:45. See you there. All welcome! Cheers, Jayne

Membership
Bruce Banister-Harding has rejoined the Club! Welcome back Bruce!
Also, Kay Cousins is a new member

Forthcoming Race – Darren’s Dash 5/6/10
Anyone fancy this one......The Darrens Dash is taking place on the 5th June this year which may be of interest to your members. I have attached a copy of the entry form and a letter detailing further information.
If you have any further questions then please let me know, we hope to see you on June 5th.
Regards, Tony Greenacre, Specialist Development Practitioner, Longtown Outdoor Education Centre, Longtown
Hereford, HR2 0LD Tel: 01873 860225 www.longtownoec.co.uk
Race Info and Entry form attached

And another one.....The Mallard’s Pike Race
Dear Malvern Joggers, The FODAC are holding a 5 mile race on some scenic Forest Trails at Mallards Pike on Wednesday 16th June and would be delighted if you could circulate the attached poster to your club members.
In addition to the main race there are a selection of shorter races aimed at juniors - and "Go Ape" have been persuaded to donate a couple of good prizes if you needed an additional incentive!
Look forward to seeing you there.
kind regard, Fiona Turner, Secretary FODAC, Forest of Dean Athletic Club
Race Info and Entry form attached

ACORNS TRIPLE RUN BARBEQUE. SUNDAY 6th JUNE 2010
From Geoff & Jenny - All Malvern Joggers entering any of the Acorns runs this year are invited to an afternoon barbeque at;
GEOFF & JENNYS, THE LODGE, BACK LANE, MALVERN (parking available in Waitrose carpark)
This will be a 'bring your own' barbeque. Everyone kindly bring food, drink and muck in with the cooking.
Family members welcome! There will be a collection for 'Acorns Charity'
Please let us know if you will be coming. Jenny

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 19/5 Pheasant/Village Hall - Welland
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon + BBQ at Geoff & Jenny’s
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Sat 19/6 Bourton Hilly Half
Fri 25/6 Blakedown Bolt 10K
Sat 3/7 Birmingham & Black Country Half Marathon
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Mon 12/7 Frampton 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon

Happy running,
Old Cheese

Chris's Blog from 09 May 2010

Dear Runners and Joggers,

Prague Marathon
News from Stuart Brown on our Prague runners.... Steve Roode sent me a text from the Prague Marathon.
‘Did OK, 3:56. Tough course. Steve Ollis 3:56, Pete Cowling 5:10 and Jerry Greer 3:26.
No results yet for numbers of beers consumed!

Race Reports
The Hampshire 10k Road Race by Julie Caseley
This took place in Portsmouth on Monday, 3 May. It was a dry, cool but very breezy day. The course was fast, flat and traffic free and started with 2.75 laps of the athletic track at the Mountbatten Centre, then out along Stamshaw Promenade, a loop at Hilsea Lido and a return leg of the promenade, then a lap of the athletic track before starting the 2nd lap finishing with a lap of the track. It was an accurate course but the wind was against us on the outward stretches making it a little hard going. It was the first running of a super little race and although it was a 2 lapper, it wasn't that bad. I finished in 49:20 and 2nd in my age category.
Thanks, Julie
Mud Runner Oblivion, 9/5/10 by Paul Newman
I've just got back from doing The Mud Runner Oblivion race a Eastnor it was Awesome what a race !! well I say race it was more a test of endurance a tester to see if you could remain up right when wading through waist deep mud. Forget your marathon forget your Sodbury Slog or Mayhill Massacre this is way way more fun, it comprises a 10k run, slip, swim , climb over thick telegraph poles, over fences , running through the Land rover testing ground, in thick mud and deep trenches designed to test the 4x4 Land Rovers to the max !! Forget your pb's this is probably the slowest 10k you will ever run, you will have to face obstacles every 1/2 mile incuding a swim across the lake to the finishing line !! but you would love every minute of it I did !!
I entered in a team of three with Lisa Dainty, and Gemma's boyfriend Mooch, also in attendance were MJ's Simeon Foreman, Gillian and Elizabeth, plus a few familiar faces in Chris Lewis Farleigh, Mat Cox, Katie Watson, Walshy and John Brook.
The results aren't out untill tomorrow but Walshy, Chris, Mooch and Sim were all well placed Lisa had a strong finish and piped me to the finishing post, but I am still smiling and probably will be all week !! the entry fee of £25 might sound steep but when you see all the obstacles they had too build around the course, it was worth every penny !!
PS entry forms for The Sodbury Slog are now available !! this is normally rated as a top 6 race in the Country and gets booked up very quickly so get in fast !!
Thanks, Paul
Mud Runner Oblivion, 9/5/10 by Sim Foreman
After a few months of training with Malvern's own Bear Grylls, Chris Lewis-Farley, I did my first "nutter" run at Eastnor. A hilly and muddy six-mile course with 10 obstacles thrown in. Great turn out for the event as well publicised in Fitness Mags. My verdict - Fantastic!
A steep hill climb to kick you off then lots of water, mud, logs, nettles and hills to keep you going. I came a cropper right in front of the photgrapher when I fell in a pool of water, I recived quickly to get going before he snapped me and fell again when his lens was trained. The sting in the tail was swimming across 2 lakes/pools in the Deer Park and until this point I had never realised how heavy feet were when trying to swim. Got round in about 1h 3m so very pleased. Definitely up for more - signed up for Mudrunner already and will be on to bank manager in morning in order to get the fee for Tough Guy in January 2011.
Thanks, Sim
Tewkesbury Half Marathon 9/5/10 by Vikki Sivertsen
Nigel Sewell 1:27:40, Vikki Sivertsen 1:32:56, Jacqui Ferret 1:53:42
It was really cold at 8.45 when Ron and I arrived at Tewkesbury this morning. I picked up my chip, went to the loo, and got back in the car until the start. The start was really well organised in my opinion, no queue for my chip and loads of toilets! There were stalls selling clothing, gels, water bottles etc. I thought that I was the only Jogger there but then I spotted Nigel Sewell on the start line, so that was great.
It was a lovely sunny, cold, clear morning and I really enjoyed the route - a bit of undulating through both town and county. Took note of a couple of ‘ gaffs’ in Bredon that, if I was a rich woman, I’d like to live in! (Phil, thanks to Colin for this!) There were 4 water stations, with a choice of ‘top on, top off’... thats the bottle, not.......!
I chose to run this race as a test of my fitness after Paris 4 weeks ago and so I planned to just try and run a sub 1:40. I started at the front and got caught up with a faster group than I intended. I don’t usually fall into this trap, but it paid off, as I soon fell into a steady rhythm, albeit a bit faster than planned, and was elated to discover that I had clocked up a new PB!
At the end there was time for a quick chat with Nigel...who had clocked up a massive PB, congratulations Nigel, before we made a sharp exit so that we could get to Crowle to cheer the numerous MJ’s over the finish line. We were impressed to spot a Black Pear, who had finished in front of me at Tewkesbury, participating and finishing high up the field at the 10K !!!!!! Madman or just very fit?
I don’t know Jacqui Ferrett, but we spotted her name on the official results list, so Jacqui, if you were wearing a MJ vest, sorry we missed you.
Thanks, Vikksen
Crowle Gunpowder Plot 10k 9/5/10 by Phil Jackson
Four years ago, shortly after I joined the Joggers, this was my first ever race. It was a good one to start with and by the time I finished it I was well and truly hooked. This is one of the races I love and it is a permanent fixture in the diary. Having worked very hard at the Tuesday evening speed sessions in recent months I knew that if I really pushed it I could do well on this course. The initial mile through and out of the village is downhill so you can get a flying start (thanks to the old boy who tried to elbow me into a wall). After that it undulates continuously until you are faced with the climb back up into the village in the last mile. Going round the bollard at just over half way allows you to size up who is in front of you and who just behind (I was able to relax - no Steve Roode this year!) I kept Stuart Brown in sight about 100 meters ahead all the way and between us about 50 meters ahead was Ian Barker. I couldn't catch them but they didn't get any further ahead. The enthusiastic support from the locals was superb and helped to raise my flagging spirits significantly as time went on. There was a great turn out of Joggers, too (including Viks and Ron who had hot-footed it up the M5 having just completed the Tewkesbury Half), who all supported each other brilliantly especially when, once round the bollard and heading uphill, I was looking for friendly faces (and much-needed encouragement) coming in the opposite direction. Thanks, guys! The finish round the field is great with the support from the crowd and the opportunity to use the corners for a glimpse over your shoulder to see who is creeping up on you from behind. In the end I finished up with a PB of 43.34 (41 seconds off) and not only that, my first ever prize; 3rd MV60!! Alison Merley, Kareen Mann and Julie Caseley also won prizes making it a really good morning for the Joggers. Stuart rewarded me by buying me a burger! Jayne's speed training has made a huge difference to my running (this is my third PB this year out of four races) and I would like to thank her publicly for the work she does with us and to recommend her sessions to everybody. Jayne, you are terrific!
Thanks, Phil
Crowle Gunpowder Plot 10k 9/5/10 by Sarah Grout
This had been my first ever running event last year, and I’d completed then in 1:06:50 and since then my PB had improved to 1:00:53. I was intrigued to see if I could get in under an hour and was looking forward to completing a course I’d done before, like meeting up with an old friend. It turned out to be a beautiful day, and having changed 3 times in the morning not knowing how hot it was going to be – I plumped for shorts and vest, and was actually glad I did so in the end. We arrived early – my 10 year old son Jeremy entered in the U16s 1 mile race and he came 5th. Great goody bags for the kids again this year! And then the MJs started arriving – LOADS of us again, a really splendid turnout and great camaraderie as always. We looked and felt like such a TEAM – I think we were the envy of other runners. The run went well for me, felt comfortable for the better part and I managed to focus more this time on keeping a steady pace and relying on my own drink rather than pausing for water. As I entered the field for the final lap there was a great roar of support – thank you MJs – WHAT a boost that gives and I felt the love and put on a burst of speed. But the burst was short lived and I suddenly felt sluggish and sickish as I willed myself around the rest of the field, helped by my son running alongside me. As I finished I saw poor Fong receiving oxygen by the finish line and was so relieved to see her recover after receiving personal attention from 3 paramedics. I think she has a thing for men in uniform – can’t say I blame her. As for me and my finish – I believe I have a new PB....of course I forgot to turn my Garmin off again, but I think I came in at 56 mins something.... whatever it was, it was certainly under my hour’s target. I’ve felt good all day.
Thanks, Sarah
Chris says - Well done to our prize winners at Crowle. We don’t usually get four in one race. So, well done again to Phil Jackson, Julie Caseley , Kareen Mann and Alison Merley!
Please see the attached photo of our prize winners plus Chairman Stuart. Thanks to Paul Caseley for taking the photo.

Tuesday Speed...with Jayne
Speed training will be on as usual this week, 5:45 at Morrisons.
We are now following a programme aimed at the Evesham 10k on 11th July, so it will suit anyone trying to hone their 10k speed .... It does work! If you want evidence look no further than Jacko and his PB and 3rd prize in the MV60 category at Crowle today! All welcome. See you Tues. Cheers, Jayne

Jayne’s star pupil Jacko agrees, as his race report tells us - Chris

Llamas
Once upon a time there was a running club called Malvern Joggers and one night about 2 years ago they met at a pub in Hanley Swan. Off they went on their weekly running fix into the neighbouring countryside. There were used to seeing fields occupied by cows, sheep maybe pigs but Llamas... in Hanley Swan? Did they image it? Had they hit the wall after half a mile and started hallucinating? Every time we have met there since a few of us, well me, Ginny and perhaps Jayne have been in Llama mode but have come back disappointed but the spirit of the Llama lives on. I decided I would investigate further and put Google to some proper use. Entering the words Hanley Swan and Llama I came up with a company called www.hanleyhallalpacas.co.uk Alpacas? OK then.
Anyone seen any Ostriches in Hanley Swan? Meerkats? Comparethejoggers.com? Ostrich Feather Boas in MJ Yellow and Green anyone?

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Sun 12/5 Swan Inn – Hanley Swan
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon + BBQ at Geoff & Jenny’s
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Fri 25/6 Blakedown Bolt 10K
Sat 3/7 Birmingham & Black Country Half Marathon
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Mon 12/7 Frampton 10K
Wed 21/7 Runaround Strawberries and Cream 10K
Sat 24/7 Gloucester Half Marathon

Happy running,
Old Cheese

Chris's Blog from 02 May 2010

Dear Runners and Joggers,

London Marathon Reports
Well done to all our runners who did last Sunday’s London Marathon and thanks to those who sent me a report.
Only 5 out of 18! A few more reports wouldn’t go amiss.
Andrew Staniforth
On 25th April 2010 a record number of 36549 runners finished the 26.2 miles. It was forecast to be a hot day but the heavens opened before the race start, most of the good for age runners managed to squeeze into the changing tent, the strong smell of deep heat a good reminder of why we’re all there. The rain was short lived and the day remained on and off overcast.
This was my second marathon, I’d set myself a very tough target of Sub 3 hours but by half way the pace was starting to hurt, I held on and finished in 3:08:36 a PB, nearly two minutes faster than last year. I guess I’ll have to try harder next year. As a bonus I manage to spot the wife and kids, twice, with enough time to actually move across and say hello and slap the kids’ hands. I could remember most of the route from last year but the Isle of Dogs just seems to go on and on with lots of turns. I was prepared this year for the long underpass just before the embankment, last year I went a bit funny there going from the very loud crowd in the sun to the cool shade and relative silence of just runner’s feet plodding on to mile 24. Once out the other side thing turn back to normal – lots and lots of people shouting and waving. Nearly there, and turned right at Westminster and there just ahead was the support crew, wife with the camera at the ready – I’ve got my own photo with Big Ben in the background thank you very much, Marathon Photo can keep there over priced offering.
Jenni Cross
I came in at 4:31:08 a PB for my first and last marathon! Never again!! I take my hat off to all of you who do this time and time again. I'd like to say a HUGE Thank You to Grouty and Sammie C who took me under their wings after Silverstone and helped me enormously with training. Thanks too to Vikki and Jayne for their rousing cheers as I staggered past, they were a much needed lift in the latter part of the race. This was 26.2 miles that will stay with me forever, especially running over Tower Bridge and in front of Buckingham Palace plus I've reached my fundraising target of £2,000 for Cystic Fibrosis. A very happy day indeed:-)
Paul Newman
What a roller coaster this Marathon can be, leading up to the big day we had the Elation for James seeing him on Midlands Today and getting all the praise he rightly deserves and the despair for poor old Megz who had to pull out on the Monday before the Marathon.
The Day itself started well Jude and I met up with Stuart, Crampy, Dunc and Jayne before the start and as we got going I met Carl Anthony who ran with me for the first 17 miles, the start was very congested as usual, Carl and I were neck and neck until Carl saw a gap and surged ahead, not wishing to lose him I cut inside and hit the pavement, literally head first, battered and blooded I got to my feet and continued , all was going very well we were sticking to our 8 min mile pace, the crowds were noisy and the atmosphere was gr8, Tower Bridge came and went and all was looking good for a 3.30 finish then at 18 miles I hit the wall Carl seamed unaffected and carried on grinding out the miles but I was struggling, I was sampling all the free sweets and jelly babies being handed out but the Jelly stuff the St Johns Ambulance crews were handing out tasted horrible.. at 23 miles another high at the Lucazade stand Liz Yelling handed me my drink and told me I was going well (she lied) the next three miles were very tough coming down the Mall my knees started to buckle I stumbled the Announcer gave a gasp, but I got going again and it seemed the whole crowd cheered !! I finally reached the finishing line just 5 seconds behind Crampy , my legs gave out and I collapsed in a heap with Medics swarming around me I declined the use of a stretcher and walked like a drunkard for the long walk to the reception area. I was glad to see Alison who looked after me for a while and Dunc Jayne Grouty and the Cowlings.
Would I do it again on Sunday I said NEVER !! but never is a very long time so properly. Many thanks the Gr8 Malvern Jogger supporters on route including Vikki, Ron, Sheila, Jenny Jayne A, Dunc, Paul, Claire and Zac thanks guys
Jude did the Marathon in 4.51 knocking 8 minutes off her PB.

Carl Anthony
After months of getting up early for Marathon training the big weekend had finally arrived. I had a relaxing journey down to London by train Saturday morning. I was staying at the IBIS Stratford, close to the expo, so had chance to dump kit before going to registration. I got my number and chip within 15mins, very easy process. Then found Expo was a big sales market no freebies but there was a goody bag as you left. Bumped into Paul and Judith Newman who were in the queue for the pasta party. Perfect timing as there was then a presentation on the whole of the marathon by the organisers. This was really useful.
On the way back to hotel i stopped for a pasta meal at Pizza hut, i don't recommend the Stratford pizza hut. Went back to hotel and got an early night. A combination of nerves and pizza hut meant that by morning I was probably the lightest i've been for a race! I thought I was up very early for breakfast but Duncan and Jane were already there! Coffee machine was broken and no porridge! IBIS weren't geared up for the marathon. Set off on the DLR for the connection to Blackheath but those in the know told me to get off at Cutty Sark and walk over the park to the blue start. This was a good 25min walk but meant I had no train connection problems. Once I got into the start zone I looked all around but didn't see any other joggers. Should have found out where they were all meeting before this point. Perhaps I need to join facebook. The rain with 10mins to go was really refreshing and cooled down the air before the start. It was strange seeing people in all-in-one white suits keeping dry. I was in pen4 and a couple of minutes before the start when the barriers were removed we all edged forward and mixed in with pen3. Just before the start I heard someone shout 'Carl' and looked over and Paul was not far away. Being in the crowd of runners I didn't know the race had started there was no loud gun noise, we just started to slowly shuffle towards the line. I managed to run with Paul for the first eight miles. The first couple were slow going and there was lots of weaving in & out of slower runners. Eventually we got into our running and were going along nicely. The first real impression of large crowds came at the boarded up Cutty Sark, the cheering was deafening. At eight miles Paul started to pull away and within a few meters was lost in the crowd of runners. I was careful to drink regularly and take my energy gels at set intervals. I also made use of the on course showers to keep cool. With no sign of the hip pain (hows that possible?) that had plagued my final training I settled into a constant pace and started to tick the miles off. Seeing the joggers supporters with their big sign at the side of the road was a real lift, thank you! A stupid error of leaving my Garmin on autopause meant that at the first road tunnel it cut out and I didn't know exactly what time I had run or what my average pace was, won't do that again ! At halfway the lead men were coming by on the other side of the road nearly 10miles ahead they really are impressive. The next 5 miles rolled by and then at 18miles I caught sight of Paul again. I was feeling good at this stage and passed by on the other side of the road. Then 2miles later the green joggers shirt of Graham came into sight, obviously Paris had caught up with him. I surged past giving him a friendly slap on the backside and the next mile was a fast one for me. However within 2miles tiredness set in, i drained the last of my energy gels but the final few miles were excrutiating. My Garmin said that i didn t slow down much but it felt like i was shuffling along. I couldn't remember the exact route of the course at the end, the turning into the mall was further from the embankment than I hoped. Eventually the finish came into sight and I managed a slightly quicker shuffle to the line, not a sprint though. I didn't know my finish time until a bit later because of Garmin problems (tunnels & tall buildings caused it to cut out). My time of 3:35:02 was great for my first marathon and a great birthday present. I understand how people get hooked, I very quickly went from not wanting to run again to thinking I could have done that a bit quicker, bring on the next one! My muscles started to hurt really badly on Tuesday (the stairs were a real challenge) but they were feeling sort of ok by Friday. Blisters on feet and toes have been my biggest problem. It was a great experience overall, I can recommend it to all the joggers!
Sarah Grout
The virgin Virgin London Mararthoner
A year and a week after joining the Malvern Joggers I ran my first Marathon. I say ‘first’ because now I want to run another one...... I place the blame, entirely, upon the contagion that is ‘The Malvern Joggers’ – their enthusiasm and zest for running is infectious. Isn’t that why well over a quarter of the membership has taken to running at least one marathon this spring?
Of course everybody asked me: “what time are you aiming for?” and I steadfastly answered that I was aiming to get around before 8 hours to be assured of a medal. Shock horror! – was I not taking this seriously? Was I not aiming for a PB? How could I hope to pace myself without a target time? To be truthful, after months of training and preparing myself mentally and physically for this most personal of challenges, I didn’t want to leave even an inch of room to allow disappointment in. They say that the higher you climb, the further you fall. And so, because of this ambitious estimation of a finishing time, I started in pen 9, red start, at the back with a collection of interesting superheroes, cartoon characters, and generally cumbersome clothing attributes. We were united by the fact that we had other objectives than a ‘personal best’ or the chance of achieving ‘best for age’. Here at the start I had undoubtedly my most bizarre conversation of the day, with a complete stranger, a lady GP, about our first experiences of the lesser-known female urinal..... otherwise known as the ‘she-wee’. All I will tell you is that – as I leant forward – a jelly bean fell out of my bumbag and provided a happy distraction to an otherwise stressful and intimate activity.
It took me almost 15 minutes to pass the starting line. Of course the weather forecast had predicted 22 degrees and high humidity, and in fact it poured down and we froze in our inadequate clothing. I was only thankful at that point that I’d gone for permanent green hair dye and not spray-on colour as there were many around me with colourful smeared faces as their hair washed out. Maybe the gold-to-blue-to-green hair experience had been worth it after all....maybe not.
Jonathan Edwards was interviewing at my start, but he didn’t bother to stop me, he could see the drive and determination on my face. At 6 miles-ish I saw, can you believe it? – Vikki and Ron!! At 7 miles I saw a mate from Cheltenham, at 8 miles - a mate from London. At 11 miles, I saw in the distance Jenny and Sheila’s classy green bin bag banner with ‘Malvern Joggers’ written in yellow tape and I crept along the barrier to spring up under them and have a kiss and a hug. During the Marathon I paused at the 6 Macmillan cheering stations to hug my mates and family and then saw Vikki and Jen/Sheila again. That’s how slow I was, I had time to spot them....and them me. But the hugs and kisses were great and spurred me on. Other than the quick snogging respites I ran ALL THE WAY. NO WALL. NO WALKING. I couldn’t believe I managed that. Miles ranging between 9.30 and 13.30 minutes.
Out of the whole experience only 2 bad moments, seriously. At ca. 10 miles a runner darted across me, carved me up and tripped on my right calf as she did so - lurching in front of me and 2 other runners. They gave me that knowing ‘serves her right’ look as she went flying towards the crowd barrier. The other moment at 23 miles where in a bottle-neck group I didn’t anticipate a sleeping policeman and stubbed my toe and almost created a domino effect with about 6 other runners. I caught myself in time but lost a toenail in the process. Ouch.
Determined to experience everything I sampled everything – the spray showers, the water and Lucozade and gels at almost every station. I even tried out a slick of the St John’s Vaseline – just because I could.
People talk about the crowd support and of course on advice I had my Macmillan ‘Grouty’ vest on. It was as if everybody had turned up to support me, that’s what it felt like. You would meet people in the eye and they were willing you on, exuding energy and good will to help you get around. They gave you jelly babies, jelly beans, fruit. The motivational music made me cry, every time I heard ‘Search for the hero inside yourself’ or ‘Eye of the Tiger’ or ‘What have you done today to make yourself feel proud’ – I burst into tears. I cried each time I saw an ‘In Memoriam’ sign on someone’s back. At about 21 miles I realised I had to run at least 10 minute miles the rest of the way to get in under 5 hours and, having not been bothered before then, I decided not to be bothered then. I paused to do a dance to my family at 22 miles, I kissed Macmillan supporters at 23 and 24 miles. At 25 miles the MJ banner spurred me on. Oh my God – THE MALL!!! By the time I crossed the finishing line I was in a right emotional state. Burst into tears again and a tall coloured gentleman said: “Are you alright love?”......”I’m – so – happy – I – need – a – hug” I stammered. So came this bear hug from a complete stranger and I felt suddenly better.
One of the nicer parts of the day was the hero’s welcome by cheerleaders that I received in the Macmillan Recovery Centre in the stately setting of the Foreign and Commonwealth Office. Lying under a bust of Sir Clive of India (???) I received a heavenly massage from a guy called (Saint) Raphael. It was surreal. I was fed tea, sandwiches and chocolate brownies and my energy levels returned. The Red Cross came over and patched up my poor toe. All was well and I walked out with a new spring in my step.
Everybody should run a London Marathon. It is one of those life experiences you have to have before you die. It put life in perspective, it was utterly motivational and inspirational and left me feeling that I could achieve so much more in life if only I put my mind to it. The support of the Malvern Joggers got me to that position and for that I shall be eternally grateful. I am also hugely grateful to all those who are sponsoring me for my running challenge this year – I have now raised over £2,500 for Macmillan Cancer Support after 6 events, with 14 more to go. I am proud to say that I finished the Marathon in a time of 5 hours, 2 minutes and 17 seconds and that I beat the man with the ladder and Scooby Doo.
The stuff of happy memories....... Grouty x

Other Race Reports
Malvern Ultra Race Report, Saturday 1st May 2010 by Sarah Grout
This was the first Malvern Ultra walking/running event. A 54 mile circuit from Top Barn in Hallow via Upton, the Malvern Hills and Martley. About 100 people took part, including 7 teams of 6 people who walked, jogged or ran the 6 legs which ranged from 6 to almost 12 miles. It started at 9.30 a.m and the last competitors arrived back around 10pm!
From the MJs Stuart Brown (who kindly stepped in to help out at the very last minute), Steve Ollis, myself and Sheila Jackson took on a stage of the team event.....in various teams. My own leg of the event was in the middle of the day and I enjoyed a glorious 12 miles along the back roads admiring the spring blossom from Severn Stoke up to the Malvern Hills Hotel in warm fair weather. I felt guilty for having such a fab time. Because – you see - this was in complete contrast to the experience that Sheila encountered on her leg – the final 7 miles of the day, starting out at about 8.15pm, running in the dark through woods and torrential rain, to arrive back in Holt at about 9.45pm, thoroughly frozen and exhausted. I have always admired Sheila, but I can hardly describe how amazed I was to see her arrival, grin from ear to ear, as she ran in to the finish in the pitch black. This was a display of true grit and stamina. We should be so very proud of our Gentle Jogger.
A surreal moment of the day was at the end of my leg. A female runner had been ahead of us during our leg and on arrival at our checkpoint it turned out that she’d phoned, completely lost on the hills. I went off to look for her, spoke to a couple picnicking by the Herefordshire Beacon who asked me: “I hope you don’t mind me asking but did you do the London Marathon last week?” “Yes”, I said, “How do you know?” “Well, you don’t see many people running around with green hair at this time of year, there had to be a reason!”. I found our runner, thank goodness, and she continued until 38 miles, where she gave up, having got lost again.
All in all the event was very enjoyable and I understand it is to be held again next year. The overall winner for us was St Richard’s Hospice – our 6 teams have raised nearly £2000 in the process. What a result! Grouty
Thanks, Sarah

Westonbirt 10K Tree Trot
A message from Sarah Grout.....I regret to inform runners that the Westonbirt 10K Tree Trot, due to take place on the 4th September, in aid of Macmillan Cancer Support will not now be going ahead. It has been a hard financial decision, especially as the event is so popular with the running fraternity and has become established in the running calendar over the last 4 years. Personally, and on behalf of Macmillan, I would like to put on record our many and sincere thanks to the Malvern Joggers for supporting the event with such enthusiasm. Last year the event attracted many MJs as competitors, but also support in terms of marshals and timekeepers. Stuart Brown had this year offered far greater support in terms of the event's organisation and for this incredible gesture I was extremely grateful. I am especially sorry that this will now not be included on our Champions League, and we will have to look for an alternative.
All best wishes and thanks again. Sarah Grout for Macmillan Cancer Support

Membership
Our latest and 118th member for this year is Rachel Bocking. Welcome to the MJs, Rachel

Forthcoming Races
A message from Evesham Vale Running Club.....
Dear Runner, Entries are now open for this year's Evesham 10K Race, on Sunday July 11th 2010.
We would love to see you in Evesham again this year!
This year's race will be even better than before, as it will be chip-timed and includes a T-shirt and goody bag for every finisher.
If you haven't already entered, you can get more information and download an entry form at: http://www.eveshamvalerunningclub.org.uk/ or visit http://www.runnersworld.co.uk
Best wishes, Nicola Dusterhoff, Entry Secretary

Also from the organisers of the Crocodile 8 - We are contacting you to remind you that the Crocodile 8 Multi Terrain Run is only 4 weeks away!! Whilst we are accepting entries on the day, we strongly recommend that anyone wishing to take part in this race should send the completed entry form (attatched) to us in order to guarantee their place. Further race information, course map and previous race results can be found on our website which is www.crocodile8.org.uk
The race record for men was set in 2003 an amazing time of 51.43 mins was run by Tim Taylor. The womans record, set in 2005 by Lisa Dent was 54.26 mins..incredible! Perhaps somebody from your club will be able to beat that!
We would be grateful if you could pass this e-mail onto your club members and perhaps add the race to your fixtures list, there is always a great atmosphere both during the race and afterwards at The Bell Inn, Tillington where there will be a post race party! (This year we can boast showering facilities, so you can join in the party mud free!!)
Thank you in advance for your support of this great event, we look forward to seeing you there.
The Crocodile 8 Committee

Malvern Midsummer Marathon
Message from Roodie..... I spoke to Duncan last night who told me from one of the organisers that there were not many places left so I entered online this morning and it said there were 40 but that would not include any postal applications. There will be no entries on the day so come on you Joggers get your entries in, we had a great time on this last year a really great event. Cheers, Steve

Tuesday Speed...with Jayne
The London marathoners have had their week off, so now its time to get back to speed training to make the most of that strength and endurance for the summer!
We will be meeting at Morrisons at the usual time of 5:45 on Tuesday for the usual torture. Can't tell you what it will be yet, as I haven't worked it out! So it will be a surprise for you - or possibly a shock :-) However, it will be aiming towards honing our speed for the Evesham 10k on 11th July.
All welcome, hope to see you on Tues. Cheers, Jayne

Hello Garmin Fans
Message from Phil Jackson - I have received notification (but no details) of a new venture; GARMIN RUN CLUB www.garminrunclub.co.uk
Included with the paperwork were six 5% off vouchers for any Garmin monitor at Sweatshop (either online or instore) so if anyone is thinking of buying a Garmin they can collect one of these vouchers from me and get a discount..

Beer Benefits
Thanks to Dave Brett who has bought the following to my attention.....
There's nothing like a cool pint after a hot run - and it might even do you good
"Beer is proof that God loves us and wants us to be happy," said Benjamin Franklin – and who are we to argue with such an august figure?
The problem most runners have, though, is reconciling sinking a couple of cold ones with the consequential effect on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.
Here comes the science bit...
Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter contain flavonoids, which counter cell damage and help reduce the risk of cancer and heart disease.
Beer also contains B-vitamins and chromium, which help in converting carbohydrate to energy; and choline, which, ironically, protects against liver damage and memory loss. In 2003, a review of studies showed that while heavy alcohol consumption increases the risk of a stroke, moderate consumption may lower it. The recommended daily intake for athletes is 500ml (just under one pint) for men and 250ml (just under a half) for women.
There are also benefits linked to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk). "Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery," she says. "A recent study at Granada University in Spain found that the sugars, salts and bubbles in a pint can help athletes absorb fluids more quickly than rehydrating with water.
"The carbon dioxide in beer helps quench thirst more quickly, while the carbohydrates replace some of the calories lost through exercise."
A little of what you fancy
Moderate consumption is the key to enjoying a guilt-free beer. Use these guidelines to keep you on the straight and narrow:
A pre-race beer the night before to help you relax is fine, but keep it to one: alcohol is a diuretic and you don’t want to be dehydrated on the start line.
Drinking beer after a run is a great way to unwind, but match it with plenty of water and healthy post-training snacks (pork scratchings don’t count).
Drinking lots of beer during a race is a bad idea but a few sips on a fun run won’t hurt you. Just take care not to drink too much as even a small amount in this situation can cause dehydration and impair judgement.
Try to drink organic beers, advises Pearson. "They are produced with far fewer chemical additives, which make them the healthiest option," she says. "If your local pub doesn’t sell any organic varieties, then opt for a beer that comes from a smaller, lesser-known brewery, as this is more likely to contain more natural ingredients."
Also......
If standard sports drinks during races don't cut it for you, try the Midsummer Dream Footpath Race in Devon. In Britain's answer to the Medoc Marathon, runners down a pint at six pubs along the gorgeous-but-tough route, as well as a cream tea. This year's race on June 21 is already sold out, but if you're spitting feathers, these races also offer a winning combination of lovely scenery and beer:
The Harvel 5 Kent, June 7
The Braishfield Beer 5 Hampshire, June 15
The Burton Beer 5 Lincolnshire, August 2

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 5/5 British Camp/Malvern Hills Hotel
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon + BBQ at Geoff & Jenny’s
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Sat 19/6 Malvern Midsummer Marathon
Fri 25/6 Blakedown Bolt 10K
Sat 3/7 Birmingham & Black Country Half Marathon
Sun 11/7 Timberhonger 10K
Sun 11/7 Wyre Forest Half Marathon
Mon 12/7 Frampton 10K

Happy running,
Old Cheese

Chris's Blog from 25 April 2010

Dear Runners and Joggers,

Well done to all our runners in the London Marathon. Looking at the results I have found the following. If there is anyone missing, could they please let me know.

Richard Walsh 3.01.09
Andrew Staniforth 3.08.36
Stuart Brown 3.29.30
Carl Anthony 3.35.02
Graham Cramp 3.39.46
Paul Newman 3.39.51
Alison Merley 3.40.56
Linda Hiles 4.13.01
Sam Caseley 4.29.31
Ginny Sharp 4.31.07
Sam Carrington 4.39.24
James Bruton 4.59.05
Jayne Cresswell 5.00.40
Sarah Grout 5.02.17
Bob Ashworth 5.17.40
Louise Cowling 5.49.37
Peter Cowling 5.49.37

I’m sure all MJ’s would enjoy reading a report on the experiences of our LM runners, so.... my Inbox is open. It could be as long or as short as you like. Anything would be appreciated.

On the subject of the London Marathon, the next Malvern Joggers Social will be on Friday 30th April and is a Curry Night to celebrate the return of our conquering LM heros, food will be pre ordered and served around 20.00hrs. All you have to do is bring your own drink and £10.00 to cover the food. The venue is Peter Cowlings which is 69a West Malvern road all welcome the more the merrier!!!

Wednesday Night
This Wednesday we are meeting at the New Inn, Storridge on the A4103 Worcester/Hereford road just outside Leigh Sinton. Be sure to pop into the pub afterwards for a drink.

MJs Walking Group – Sat 1.5.10
This is a HARD 6hr/12 ½ mile walk in a remote part of the Brecon Beacons.Starting from Llangynidr in the Usk Valley not far from Crickhowell,the route goes up the Claisfer valley with some scrambling near the top and then a 2mile slog over the pathless moor of Mynydd Llangynidr to eventually join the Old Brinore Tramroad.We then follow the tramway into the Talybont Valley and near the dam turn right to head back to Llangynidr where a late lunch has been arranged at the Red Lion pub.
Full mountain walking kit essential.
Anyone interested see Eric or phone/contact on 01684 576576/elbromage@ukonline.co.uk

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 28/4 New Inn – Storridge
Fri 30/4 Curry Night/Return of our Marathon hero’s – Peter’s House 69A West Malvern Road
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K
Mon 12/7 Frampton 10K

Happy running,
Old Cheese

Chris's Blog from 18 April 2010

Dear Runners and Joggers,

Wednesday Night
We are meeting at Welland Village Hall/Primary School. Be sure to pop in to The Pheasant afterwards for a drink.

Wed Night Rota for May & June 2010
Message from Jayne A. - Many thanks for the feedback on the new rota.
I've made a few modifications and uploaded the new schedule on to the website, so please could I ask you to double check your final dates to make sure they are still all OK ? Give me a shout if any further tweaks are needed :-)
Apart from the people who've asked to be moved, I've also moved those who were on the schedule for 16th June as this is Joggers race night, so there won't be any organised runs on that date.

Race Reports
Paris Marathon 11/4/10 by Vikki Sivertsen
Andrew Scott 3:20:04, Vikki Sivertsen 3:29:34, Graham Cramp 3:33:16, Phil Jackson 3:34:05, Jayne Ackroyd 3:47:25.
Five Joggers went to Paris, 5 Joggers PB’d !
My most memorable bits...We arrived in Paris in rush hour, and whilst boarding a train a pickpocket took a bit of a fancy to my hand bag. Luckily I spotted his hand, grabbed it and shouted NO! which soon stopped him in his tracks. Fortunately this was the only negative experience of the whole weekend.
Jayne, Phil and myself went to the Expo together, we were highly excited at the fact that our names were printed on our bibs!
On the morning of the marathon Jayne and I had to rush to the start due to the incompetence of the baggage drop off system, however once in the 3:45 pen we found ourselves shuffling along to the start line to the tune of ‘Tonight’s gonna be a good night’! We were charged up and ready to go.. At this point we had lost Phil. I’m sure he was with us when we left the hotel! A friend of Phil’s had given us the advice that if we didn’t notice some of the landmarks during the first half of the run we would almost definitely burn out before the finish. I took good notice of this and had a good look around noticing both the Louvre and the Eiffel Tower; however, more interesting sights were the Pompiers and the Camels.... (I think I was the only one to spot the camels!) It was very congested and Jayne and I soon lost sight of each other. At about 6 miles I heard shouts from the crowd ‘GO ON PHIL’ and thought, ‘Hmmm, I wonder?’ Before I knew it I was getting a slap on the ‘derrière’ by our very own Dr. Jackson, a Touché from the Bath Half! He sailed passed me looking very strong. However, at about 12 miles I spotted the aforementioned arse slapper. He was running alongside a very tall male/female belly dancer so I crept up on the other side of this runner of indeterminate sex, and quietly got Phil’s attention by asking him ‘do you come here often?’ to which he replied ‘only in the mating season’..I left him to it!
En route I spotted Ron and Rich at miles 12 and 18 and this was a great boost. Andrew Scott’s family also gave me a shout out.
For me Paris compared quite differently to London, the crowds of spectators were much thinner but I did feel good support from the other runners. The water stations were very impressive, not only water but oranges, bananas, raisins, cake, apple Juice, Powerade and of course being in France...wine ! (This was a fuel station promoting the Medoc marathon). They also provide you with a small sponge and en route provide huge bowls of water with which you can sponge yourself down.
We all arranged to meet at the end of the race, Andrew and his family, Crampy and Dinah, Phil, Jayne, Ron, Rich and me....in a cafe on the corner of Rue Rude! It seemed appropriate!
We seemed to spend the whole weekend laughing; it was a fantastic experience, plenty of comedy moments to talk about at the party on the 30th.
Special mention has to go to. Ron Webster (Logistics and Head Meerkat), Richard Fletcher (Official Photographer and Security...He’s very impressive LOL)
Thanks, Vikki
Paris Marathon 11/4/10 by Andrew ScotT
We arrived in Paris on Thursday morning so had a few days sightseeing (sitting down as much as possible to try to rest my legs) before the race on Sunday. The weather on Sunday was perfect with sunshine and a light breeze but not too warm. Organisation at the start seemed to work well as well as all 37000 runners lined up on the Champs-Elysees ready for the prompt 8:45 start. The course is flat and follows a route round Paris past lots of the main landmarks including the Arc de Triomphe, the Lourvre, Place de la Bastille, Chateau de Vincennes, Notre Dame, Eiffel Tower, the round the Bois the Boulogne to the finish near the Arc the Triomphe. The only unpleasant bit was running through an underpass at around 16 miles.
I was Graham a few times en route and Ron and Richard were in a couple of places shouting support (thanks guys). Also enjoyed meeting up with the rest of the Malvern Joggers afterwards.
All Malvern Joggers did PB times as follows: Jayne Ackroyd 3:47:25, Phil Jackson 3:34:5, Graham Cramp 3:33:16, Vikki Sivertsen 3:29:34, Andrew Scott 3:20:04. Well done and congratulations to everyone.
Good luck to all those competing in London, Boston, Prague, Chester and Medoc.
Thanks, Andrew
Eastnor 7 18/4/10 by Chris Barker
The sun shone on the MJs and everyone else for that matter in the Deer Park at Eastnor this morning. With the ground so hard it was difficult to know what shoes to wear but I left my flip-flops at home and went with the road trainers. Not that it would have made much difference in my case. In the queue for the port-a-potty one guy asked me if it was tough, the race that is, I said it depends how much you put into it. I took it easy and it was still tough as I set off for my forth Eastnor Seven having done a marshalling stint last year.
I can account for 16 MJs in the running there may have been more. These would have been the ones so far ahead of me that I didn’t see them. Coming to the finish I was 5 mins slower than my time off 2008. You know you’re slowing up when you’re beaten by one of your own runners complaining of shin splints!
But it was glory, glory Malvern Joggers as Jon Newey won the prize for third place with Kareen Mann winning her age category. As last year, MJs also took the team prizes for both the Men’s and ladies event. Our winning men were Jon Newey, Nick Hitchings, Nigel Sewell and Simeon Foreman. Our ladies team consisted of Kareen Mann, Julie Caseley, Alison Hughes and Lucy Prosser. Well done to all our runners and volunteer helpers.

MJ Shirt for Sale
From Jon Newey - I have a Malvern Joggers t-shirt for sale. It is the same material as the running vests so OK to run in. It's size 33 (whatever that means). I guess it's medium. If anyone wants it, they can give me a fiver which I will pass onto one of our London Marathon runners for their chosen charity.
I forgot to add to the previous....I am planning to be at the hash on Tuesday and might be there Wednesday evening. I can be contacted via Facebook, or e-mail jonnewey @ waitrose.com.

Membership
Welcome back to Ray Durnall. We currently have 112 paid-up members.

Acorns Triple Run
Aka Malvern Half Marathon. The organisers emailed me this week with a reminder for all our runners...
The Triple Run is back for it’s fifth year on Sunday 6th June at the Three Counties Showground in Malvern!
The Triple Run consists of the following three races:
The Malvern Half Marathon – 13.1 miles, Entry Fee - 15 pounds affiliated 17 pounds unaffiliated
The 5km Spring Fun Run, Entry Fee - 6 pounds
The 1km Chicken Run - For entrants with special needs – new route for 2010! - Entry Fee 5 pounds
The Malvern Half Marathon is a certified 13.1 miles course under UK Athletics rules, with chip timings and is promoted by Worcester Athletic Club. It is a predominantly flat course, running through villages beneath the picturesque setting of the Malvern Hills.
To apply you can enter online at www.acornstriplerun.org.uk or alternatively reply to this email to request an entry form. The closing date for all entries is 21st May 2010.
For further information please visit the Triple Run website or call the Triple Run hotline on 0844 984 0405 or email triplerun@acorns.org.uk
We look forward to receiving your entry! If you are unable to attend this year, please help Acorns in promoting this event by forwarding this email on to a friend, family member or colleague who might be interested!

Running is Good for You
Running can strengthen your bones and joints, and provided you wear well-cushioned running shoes, train off-road regularly to improve your shock absorption and don't carry out long training mileages, you won't experience problems.
Experiencing the great outdoors, exploring off-road routes and the feeling of freedom that running can give you means that it very rarely becomes boring.
Running can sometimes be dull because it's an inherently repetitive form of exercise. However, if you vary your routes, the distances you run and the training sessions that you do, as well as train with friends in addition to training on your own, your running will be more exciting than boring.
Going for runs can provide you with a plethora of physical benefits, such as a better cardiovascular (CV) system, better resistance to infection, a stronger heart, and a larger blood volume - to name a few.
A good run will get the blood surging through your veins, will improve your mood, is a fantastic way to control your weight, and due to all these benefits will make you want to keep repeating the experience. This means you will make a long-term commitment to having a healthier day-to-day life.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 21/4 Welland Village Hall
Sun 25/4 London Marathon
Wed 28/4 New Inn - Storridge
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K
Mon 12/7 Frampton 10K

Happy running,
Old Cheese

Chris's Blog from 11 April 2010

Dear Runners and Joggers,

Volunteers – Eastnor 7
There has been a poor response so far for volunteers to help with this excellent event which takes place next Sunday in Eastnor Park. The Ledbury Harriers need your assistance. Please let me know if you will be available.

London Marathon Report for the Gazette
From Jon Newey - Please could you place the following in your weekly news:
To aid me in writing something for the Gazette after the London Marathon, I could do with a bit of info.
Could those doing their first ever marathon let me know who they are.
For those that have done a marathon before; if you are feel you have a chance of a PB please could you let me know your previous best marathon time.
You can e-mail me or go via Facebook's messaging service. I won't be out on Wednesday, but aim to be at Eastnor on Sunday.
Thanks all and have a good time in The Smoke.
Watch out on Friday in the Gazette as I've sent in something on our Paris runners.

Membership
Cathy Barker, Chris Jarrey, & Neil Williamson have all rejoined so we are now up to 111 members. If you are not a member and would like to join please do. You can find the details and benefits on the membership page of our website.
Malvern Joggers – ‘widely regarded by most people as probably the best running club in the world’

Wednesday Night
We are meeting at The Swan, Hanley Swan. Leaders of the 9.30 and 10 m/m groups are due to be, Alison Hughes, Chris Barker and Annabel Jeffries. I will be starting out from the Swan at 7pm tomorrow to do a reccie if anyone would like to join me.

Forthcoming Races
Worcester Half Marathon 5.9.10 (or the Top Barn 13MT as I call it).
The organisers have sent me the details of this one for your enjoyment......
After a very successful event held for the first time last year we are pleased to announce that
Entries are now open for the St Richard’s Hospice half marathon on Sunday 5th September at Top Barn
A two lap multi terrain off road course around the trails and paths at Top Barn
Further information and entry form attached
We hope to see you there and please help spread the word by forwarding this e-mail! Thank you for your support.
Tricia Cavell, Fundraising Manager, St. Richard's Hospice, Wildwood Drive, Worcester, WR5 2QT
E-Mail: tcavell@strichards.org.uk Tel: 01905 763963
Find us on Facebook www.facebook.com/strichards www.strichards.org.uk
Fancy getting on your bike and joining the St Richard’s Bikeathon on Sunday 18th April?
Choose from 3 routes – 15, 30 or 45 miles, starting & finishing at St Richards Hospice. Predominately quiet country roads. Registration is FREE but please raise as much sponsorship money as possible. You must pre-register. Download the entry form at www.strichards.org.uk/events or e-mail aparkes@strichards.org.uk We look forward to seeing you there.
And also this one......
Bromsgrove and Redditch AC say.. would it be possible to put our club race onto your race diary:
Waseley wobbler – Sunday 12 September 2010 at 11am. Entry form available to down load on website.

Race Reports
The Bath Beat 26.7 Miles 11.4.10 by Duncan Cresswell
This has to be one of my top 3 race/runs so far!!! It’s got everything; beautiful scenery and views throughout the whole course, hills, canals, woods, streams, aqueducts, cake, sandwiches, cows, sheeps, pubs (if they’d been open – but start a little later and they would have been) ……
I suppose it’s like the Midsummer Marathon, but not knowing the area makes the whole experience very exciting.
You’ve got to navigate yourself around the course via a worded description which is emailed weeks before hand so you can plot it on a map. They also send a GPS file so you can put it onto Garmins. I went for this option, but also laminated a copy of the text too as back up. Chatting to someone on route, the course has been the same every year, although it was reversed last year and this.
Runners could start from 7:30am up to 9:30am. Due to other commitments the 5am alarm call was required to get me there for a prompt start. This was a blessing in disguise though as it meant I got some miles in before the sun decided to scorch us all (roll on the winter!!!!!!). 98% of it was off-road, which is great, but I made the mistake of wearing my off-road shoes. Perhaps I was being optimistic that there would be tons and tons of mud to tackle, but unfortunately with the exception of about half a mile, most of the route was dry so I gave my feet unnecessary blisters.
The people manning the checkpoints were very encouraging and friendly and were very persuasive with the cake ?
I could ramble on for ages about the route, scenery and food, but I won't. It was hard. I thought it was tougher than the London Underround Marathon I did in January, but then again, the sun rays and heat could well have drained my energy. My time was 5hrs 32mins - 40 mins of stoppage time (eating, watering plants, pondering route etc). All I will say is …”DO IT!” For £5.20 it’s a bargin. You’re not going to get near a PB, but there’s more to running than being squashed in crowds in a city race and queuing for hours to empty the bladder. The pressure is off. Run it to get the miles in, to see a lovely part of the country that you’d be unlikely to see otherwise and to run for the shear enjoyment of running. I shall definitely be there next year – London or no London.
Thanks, Dunc
Leamington Spa 10K, 11.4.10 by Julie Caseley
It was a 5:45 am get up this morning in order to leave for Leamington Spa at 7 am in order to get there at 8 am for
a 9 am start. As usual the number of portoloos were inadequate for the 2000+ runners but fortunately I did what I had to do and was on the start line with a few minutes to spare. The race began in a park then headed out towards the golf course which is run on a fairly narrow bridleway in an anticlockwise direction for the first 5 km of this 10 km course. The route is lovely although the first 5 km is very undulating with some speed bumps and uneven ground. I was in the vicinity of 3 runners who fell and also saw 2 at the finish who had bad grazes. Just after the 5 km marker, we’re back on the roads, running past the start and into Victoria Park which is run in a clockwise direction. The route then heads back through The Pump Room Gardens, Jephson Gardens, then across a bridge to the finish in Mill Gardens.
It was a beautiful day for a run and we spent some time looking round lovely Leamington Spa afterwards. I finished in 49:42, 39 secs faster than last year.
Thanks, Julie

Some more Marathon running tips
Tapering - As a guide in the final two weeks leading up to your marathon keep the frequency of your running up but drop the volume. Cut your miles by 25 per cent with two weeks to go and by 50 per cent in the final week.
Carbo Loading - The fuel you take on board in the 24 hours before the start is essential in helping you on race day. It will provide your muscles with valuable glycogen. Working closely with the team at London Marathon, our sports scientists talked to 257 runners about their race-day preparation and found that only 11 per cent of them actually took on the required amount of carbohydrate in the 24 hours before the race. To make sure that you meet the recommendation, look to take on 7g of good-quality carbohydrate per kilogram of body weight across the day (around 490g for a 70kg person). If you have any questions make sure you log on to the Lucozade Sport Facebook pages and ask one of the Sport Scientists.

Tuesday Speed Session...with Ginny
Jayne has left me in charge of arranging this weeks session!!! Meet at Link Top car park at 5:45 for a jog to Cowleigh Bank and then up to 10x2mins up the hill.
Hope you will be as enthusiastic as me! Ginny

A beginner's guide to essential running gear
Running is an excellent way to exercise if you wish to make your body fitter and healthier. Before you start your running programme, however, it will be necessary for you to purchase the correct running kit so that you feel comfortable when you are out training. Here is our guide to the gear you will need to buy if you are starting out in running.
The wide range of high-tech sports apparel available can be daunting these days, and by using multiple-syllable technical jargon, sports brands can easily confuse even the most knowledgeable athlete. If you are a runner looking for an effective range of clothes for running, try not to be fooled by their appearance. How clothing functions is the main consideration and should be the most important issue when buying.
While you can make do with any clothes that feel comfortable, you won't want to experience the discomfort of wearing cotton that will become damp as you sweat and chafe your skin while you train. So, the most important questions to ask both yourself and the shop assistant before buying are:
Does the clothing move freely with your body? How good is the wicking ability of the fabric?
How lightweight is the clothing? Will the clothing remain waterproof during the wettest weather?
Concentrate on your specific training needs
The sort of clothing you should buy will depend on how seriously you take your running and the types of weather you're prepared to go out and run in. If you just plan on running occasionally on sunny days, all you will want is clothing that is lightweight and will help you to remain cool, such as shorts, a t-shirt and socks. Alternatively, if you prefer longer distances such as marathons or don't look forward to the prospect of becoming soaked when running in the rain or snow, you will probably need to purchase more specialist clothing.
For the summer: lightweight, cooling and breathable
When you run in warmer weather, the goal is to remain cool and dry. To do this, use the rule 'less is more' - so wearing a running vest or singlet rather than a t-shirt would be a good start. The most important thing to do, though, is to carefully choose your clothing according to what material it is made out of.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 14/4 Swan Inn – Hanley Swan
Sun 18/4 Eastnor Seven
Sun 18/4 Kempley Two Counties Duathlon
Wed 21/4 Welland Village Hall
Sun 25/4 London Marathon
Wed 28/4 New Inn - Storridge
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K
Mon 12/7 Frampton 10K

Happy running,
Old Cheese

Chris's Blog from 04 April 2010

Dear Runners and Joggers,

MJs Summer dates
Wednesday of this week we are meeting at the British Camp car park at the usual time of 7pm.
Please note the Malvern Hill Conservators residents parking sticker ran out on 31st March. Please ensure that this is renewed before next week or you could face a parking fine!!!

Another reminder of our summer meeting places.....
First Wednesday of the month we will be meeting at British Camp car park
Second Wednesday, The Swan, Hanley Swan
Third Wednesday, Pheasant Inn, Welland
Forth Wednesday, New Inn, Storridge
Fifth Wednesday, Chase Inn, Upper Colwall

Champs League Races
Below are the Champions League races from May to December as decided upon by the committee.
May 9th - Crowle 10k, 16th - Hereford Half Marathon, 30th - Crocodile 8
Jun 6th - Malvern Half Marathon, 25th- Blakedown Bolt
Jul 11th - Evesham Vale 10k, 18th - Pitchcroft 10k
Aug 4th - Bugatti Beer Race 10k, Tenbury 10k (date unknown)
Sep 4th - Tree Trot 10k, 26th - Upton Bishop Big Dipper
Oct 9th - Worcestershire Beacon Race, 24th - Stroud Half Marathon
Nov 7th - Guy Fawkes 5, 14th - Sodbury Slog, 21st - Suicide 6 (date to be confirmed)
Dec Mortimer Forest Hill Race (date unknown) & Wheaton Aston Roman 10k (date unknown)

MJs Walking Group
Eric informs me that THE NEXT CLUB WALK IS SAT 1 MAY
This is a HARD 6hr/12 ½ mile walk in a remote part of the Brecon Beacons.Starting from Llangynidr in the Usk Valley not far from Crickhowell,the route goes up the Claisfer valley with some scrambling near the top and then a 2mile slog over the pathless moor of Mynydd Llangynidr to eventually join the Old Brinore Tramroad.We then follow the tramway into the Talybont Valley and near the dam turn right to head back to Llangynidr where a late lunch has been arranged at the Red Lion pub.
Full mountain walking kit essential.
Anyone interested see Eric or phone/contact on 01684 576576/elbromage@ukonline.co.uk

Membership Update
Our Secretary Phil informs me that.....
Dr Roger Moore has renewed his membership. Anthony Bennett is a new member. This takes us up to 108 fully paid up members.
And also....
He has been sent entry forms by the organisers for the following races for distribution to members:
St Albans Half Marathon; Sunday 13th June www.stalbanshalfmarathon.co.uk
Evesham Vale 10k; Sunday 11th July www.eveshamvalerunningclub.org.uk entry also available via Runners World website
Lochness Marathon & Festival of Running; 2-3rd October www.lochnessmarathon.com

LM TV Programme
I’m informed that the programme called ‘ Dispatches’ on C4 at 8pm on Friday is investigating where all the London Marathon money goes and how much the charities actually get in the end! Shady dealings, some might say! It should be interesting.

Joggers in the Gazette
In the latest edition MJ Megan Judge is on page 18

Some Running Websites....
That may be of interest......
www.runthecountry.co.uk
Dedicated to helping runners get off-road and to enjoy more unusual events by:
Publishing off-road running maps based on several areas of the country
Organising UK and overseas training events
Arranging travel and accommodation for more unusual overseas events
Selling selected, tried and tested running related products
www.runbritain.com
Looking for the perfect partner to your running training? runbritain.com is the hub of your running training with race information, online entry, an active and supportive running community, hundreds of running articles and much more...

Some Tips for our many Marathon Runners
Organisation is the key to a successful day. Take the race start time and work back from it. Allow yourself at least an hour at the start to get used to the surroundings.
Work out your travel plans based on getting to the start for this hour of familiarisation. However long you think it will take, leave a bit more time on top, to allow for on unforeseen hold-ups. Don’t forget that the traffic will probably be heavier than you’d expect, particularly if it’s a big event. Train travel can be especially difficult and the later you leave it the worse it will be.
Don’t leave your kit packing until race day. Make sure this is done the day before, with your number fixed on and your ‘ChampionChip’ attached, if required for that event. The more things you leave to race day, the more things can go wrong.
Try and get to bed reasonably early the night before and in keeping with the theory of not having to hurry on race morning, make sure you get up early. If you normally operate with one alarm clock then get another, leave nothing to chance. Many runners have missed events because their ‘reliable’ alarm clock has let them down, or they didn’t set it properly. Never rely on anyone else to get you up, like a hotel receptionist, they can easily forget!
Definitely eat something on race morning although do not eat to excess. If you eat too much your body will tell you this around half way the course and you will have to stop and sort out the problem. This can be particularly embarrassing if there are no facilities. You should have eaten a big meal of carbohydrates the night before so some toast and tea should be sufficient for breakfast.
Needless to say, make as many visits as you can to the conveniences before the race, even if it’s for physiological reasons. There’s nothing worse than lining up at the start with a niggling doubt in the back of your mind that you haven’t been enough.
If you’re travelling to the event with someone who’s not competing, then try and get him or her to drive, or at least do the navigating. The more you can free your mind up to concentrate on the race the better.
Make sure you take something with you to keep warm. A lot of events start early in the morning to beat the heat and there is a real chance you could suffer if you’re not prepared.
Warm-up for 15 or 20 minutes before the start with a combination of muscle stretching and gentle running. Don’t overdo it though. It’s easy to get to the line tired because you’ve been warming-up for too long!
Relax – it's impossible to run if you aren't relaxed! Pay attention to common tension sites, including the hands (unclench those fists), the jaw and forehead, and the shoulders. Practise running through a ‘body scan’ from top to toe. Are you gritting your teeth, or are your arms coming across your body? Take note of any tension, tightness or pain. A ten-second body scan every ten minutes or so can help you keep tabs on your technique, make you aware of any niggles that, if ignored may eventually become full blown injuries, give you an opportunity to stretch any tight areas and generally help you ‘regroup’ – so it's time well spent.

Tuesday Night Speed Training with Jayne
We are back at Morrisons this week on Tues at 5:45 for speed training.
For those of us doing the Paris marathon, this is our final week, so its a relatively light session consisting of:
8 x 400m fast, 200m recovery jog (or put another way 2 mins fast, 2 mins slow)
All welcome. See you on Tues.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Mon 5/4 Bushley Mile – Tewkesbury AC
Wed 7/4 British Camp car park
Sun 11/4 Race4Men – RGS Worcester
Wed 14/4 Swan Inn – Hanley Swan
Sun 18/4 Eastnor Seven
Sun 18/4 Kempley Two Counties Duathlon
Wed 21/4 Welland Village Hall
Sun 25/4 London Marathon
Wed 28/4 New Inn - Storridge
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K

Happy running,
Old Cheese

Chris's Blog from 28 March 2010

Dear Runners and Joggers,

Summer dates
This coming Wednesday, the 31st, will be the last one at MSJ until next September.
First Wednesday of the month we will be meeting at British Camp car park
Second Wednesday, The Swan, Hanley Swan
Third Wednesday, Pheasant Inn, Welland
Forth Wednesday, New Inn, Storridge
Fifth Wednesday, Chase Inn, Upper Colwall

On Wednesday 16th June 2010, we will be holding the Malvern Joggers 10k Race.
Parking will be in Welland, Race HQ will be Welland Village Hall and The Pheasant Inn will be providing after race refreshments.
From 8th September 2010, we will be back running from Malvern St. James Sports Centre again.
For more information check the website www.malvernjoggers.co.uk or talk to a Malvern Jogger

MSJ Sports Shop Open Evening
Just a reminder that the Sports Shop downstairs at MSJ will be holding an open evening next Wednesday.
As they say….Join us for our sports shop opening evening. Highlights of the evening include the chance to have your feet assessed using gait analysis where our ASICS technician will be on hand to advise the best running shoes for you. Pre book your slot now with reception to avoid disappointment. Also available will be a Science in Sport representative who will be able to answer questions you have about sports nutrition, their products and how they can advance your sports performance.
Plus 10% off everything on the evening.

The Next Social – We welcome the return of our LM runners
From Peter Cowling - Friday 30th April. Curry Night at Peter's house, 69a West Malvern Road, to welcome back our London Marathon runners. As usual, everyone is welcome. Bring your own Drinks.

Shobdon Wood 6, 25/4/10 Places Available
It seems we may have given you the wrong date for this event. According to the organiser’s
I'm told your website says that our Shobdon Wood 6 race on April 25th is full, presumably taken from the Runners World events list. It is not correct: on-line entries are still being accepted, but runners can also download an entry form (cheaper method) from: www.croftambreyrunningclub.co.uk, or enter on the day (same price, but no free T shirt!). I have now corrected the Runners World listing.
Many thanks, and I hope we may see some of your club members at Shobdon ( NW of Leominster, SW of Ludlow),
Guy Whitmarsh

A Suggestion.....
From Steve Ollis……THE 2010 MALVERN JOGGERS PB LEAGUES
Following all the hard work that Club Members are putting into their training over the last few months, I thought it would be a good idea to set up three league tables on the MJ website – Marathons, Half Marathons and 10k’s. It would then be up to MJ Members only to email me with their PB’s for 2010 and I would then put these performances into the appropriate league table.
Any Member wishing to be included should email me with the distance completed and time (H:M:S) to SteveO @ MalvernJoggers.Co.Uk.

Joggers in the Gazette
A bumper week for the MJs in the local newspaper! Page 18 included a photo and feature on Sarah Grout and her fundraising effort for Macmillan Cancer Support, opposite we see Bruce Banister-Harding and his final race in the Forest-of-Dean. On to the inside back page which has a group shot of all our spring marathon runners plus news that 25 are running a spring marathon which includes 17 in the London Marathon. The combined fund-raising target is £17,500 benefitting 11 charities. Well done to Stuart for gathering this information. I’m sure the readers of the Gazette were impressed. Finally, Nick Hitchings makes the headline in the report on the Scenic 6.

Tuesday Night Speed Training with Jayne
As the Paris and London Marathon dates approach, its time for our last set of HILLS. So this week we will be meeting at 5:45 @ Link Top car park for up to 12 reps of Cowleigh Bank.
See you there. All welcome.

Race Reports
Hastings Half Marathon 20/3/10 by Bob Ashworth
Just thought I'd better report that I have completed the Hastings Half Marathon.. http://www.hastings-half.co.uk/
Wearing my Malvern Joggers Tee shirt and managed a time whilst not exactly setting the world on fire was a personal best of 2:14:01 and considering the first 7miles or so were virtually all up.. I'm pleased LOL
anyway this is just for your records so have included a photo of me taken at about mile 11.
Thanks, Bob
Bedford Oakley 20 mile, 28/3/10 by Sarah Grout
Ok, not the best start I’ll admit. The day the clocks spring forward and we have an event that starts at 10am and it’s125 miles away. So I worsened an already early start by setting my alarm an hour earlier than I needed to. In real time it was 4am, should have been 5am (= 6am, get it?). I frighten myself with my stupidity sometimes. Anyway the 3 musketeers – me, Sam Carrington and Jenni Cross, headed over to Bedford for this, our long race before the London Marathon. The journey was made more interesting by the fact that 2 junctions of the motorway were closed and so we had a 15 mile detour. The parking provision was 0.6mile away from the start venue (which I cursed after the event when I had to pick up the car). The venue was OK-ish – but the toilet queue conflicted with the baggage queue and made us a tiny bit panicky before the start. The day was mild and warm and the daffy-down-dillies were out in force. The route was described as ‘gently undulating’ but undulated a bit more than I anticipated. It followed a 12 mile circuit and then another 8 miles following the same route, but reduced. Consequently, when I reached 10 miles we had elite runners wizzing past, and then the normal fast lot. It was most dispiriting when, at 12 miles, the elites were finishing, and I had another 8 miles to go. The marshals picked us out to carry on for another 8 miles with a knowing look and a confirmatory gesticulation. I had hoped they might mistake me for an elite runner, but I think I didn’t have support stockings or the correct waif-like physique, the usual giveaway signs. At 5 miles the back of my knee was pinging nicely and so I just stuck in, trudged and trudged. And then, at around 8 miles, I passed a guardian angel, she was on a bike supporting a runner and motivating her. I commented on how nice this was and, to cut a long story short – she ended up supporting me too – she had 3 friends in the event – one in front of me and 2 behind. ‘Donna’ went back and forth between us, at times cycling alongside and making general motivational noises, at others chatting away to distract me up the hills. At the end of the race Donna was there waiting with a cheer and a hug. Other highlights were at about 14 miles when a team of lady marshalls went mad about my name and 18 miles when I was given a Mars Bar by a marshall which I held onto for 2 miles. It was sheer unadulterated warm chocolate heaven at the finish. So I did finish the 20 miles of bloody hell. Lousy time, 4 hrs, 7 minutes, but hey – I finished and managed to drive home without cramp (that was the biggest achievement I reckon!). Our lovely MJs team – Sam Carrington (developed knee problems at mile 13) finished in a great 3hr 42mins and Jenni Cross an AMAZING 3hrs 27mins. Without these two chicks I would never have been at the event – what camaraderie we had. I can’t thank them enough for their company and support. Ok as an event, bit far to travel and the race memento of a lovely sweatshirt was great – if you’re a size Large or bigger. And I’m so not. I will wear it as a dress at the next MJ’s party.
Thanks, Grouty
Liverpool Half Marathon 28/3/10 by Alison Merley
A very silly idea to do a Half Marathon starting at 9.30 am on the day the clocks go forward especially when it's as far away as Liverpool! Left here at 5.45 am, got there about 8.15 am and after usual queues for loos etc. made my way to the start area and found myself standing next to the only Black Pear Jogger in the race, there's no escaping them! Took a while to get into my stride partially due to a few major undulations in the first couple of miles. Was quite enjoying it until mile 10 when we turned to run along the promenade beside the Mersey and had to run into a strong headwind, just what you don't want for the last few miles of a half marathon! It would have been a lovely flat run in if it hadn't been so windy! Anyway got round in just under 1:42 almost exactly the same time as Stroud in October. Gillian McCann was there too but I didn't see her, she wasn't far behind me in 1:50. Well Done Gillian. Sorry to report that the Black Pear Jogger beat me in a time of 1:38. Anyway, off to recover now with a stiff Gin & Tonic (Did you know quinnine in tonic water stops cramp? Does this make G & T's good for you, I think so!) and a late lunch!
Thanks, Alison
Forest-of-Dean Half Marathon 28/3/10 by Jayne Ackroyd
There was much scepticism from my running friends when I declared that I was going to do this race, but just trot round it like a normal Sunday run. 'No chance!' said Ginny. 'Like hell!' said Sam. I was, though, just curious to do the race, as it sounded lovely on trails through the forest.
And it was lovely. A pleasant drive to get there. Well organised (not enough loos, but plenty of forest instead!) good parking (small queue to get in), good bacon rolls (apparently), well marshalled, scenic trails, some mud (no I didn't 'mince' through it) and a nice atmosphere with particularly vocal support at the two road crossings. I saw Stuart B (demonstrating his feminine side) and the back of Jerry (making a guest appearance as an MV60) at the start - so it was clearly a day for running incognito!
It wasn't hard to just trot, as the trails were quite narrow in places, and three slower runners in front could block your way for a little while. There were a couple of noticeable hills in the first half, but the second half was flat and pleasant. During the first half my various niggles took it turns to remind me of their presence, but by half way I was properly warmed up and feeling good. I chatted to a Hogweed Trotter and an Almost Athlete before I gave into temptation and went for it in the last mile. I was however very proud of my restraint and finished in 1:56:45. Not really a PB or a fast racing course, but very pleasant and I'd definitely do it again. P.S. Eat your words ladies :-)
Thanks, Jayne
Forest-of-Dean Half Marathon 28/3/10 by Jayne Cresswell
I didn’t know what to expect from this race, would it be a Mortimer Forest or a Wyre Forest run, so the nerves were well and truly present. We collected Stu Brown on the way, who followed Dunc in his car but he did suddenly wonder if we were going to the same race. When we arrived I collected the chips for Stu and I, Stu was a bit worried as his category was Female aged 35, and although he could get away with looking around 35 he wouldn’t have got away with looking female. Chips collected I then stood in the toilet queue for half hour, nearly 3000 runners 10 toilets not good. The only other jogger we saw was Jerry Greer so not sure who else had turned up, Jayne Ackroyd was listed as running but wasn’t spotted (sorry we missed you Jayne)
The race started on the road and just before mile 1 we were taken off road onto the trails. Not long after there was a queue, rumours were that we had a stile but when I got closer I saw that the queue was to avoid a puddle, so me in the fashion of ‘Jude the tractor’ took off and ploughed through the mud and puddle. A short while later a lady asked how I had got in front as she had over taken me earlier; she even implied that I had taken a short cut through the wood. To which I answered that I don’t queue to go round puddles, I run through them, she replied that she didn’t like to get her trainers dirty!
The race then takes a long downhill, which was great for 9 minute mile pace but all the while I’m thinking that at some point we have got to get back up, and I wasn’t wrong. The route takes you through the Forest of Dean on the trails (as the name implies) but it is very undulating and in a few parts a little muddy. The support along the way is fantastic from spectators and marshalls, a great atmosphere. I wanted to finish the race in 2:25 and luckily I finished in 2:24:47. On my way to the finish line I spotted an ice cream van and thought of Eddie Izzard and his ices, so rewarded myself with a Calippo – yummy. As for the worry over Mortimer or Wyre it is definitely a Wyre Forest run and I loved it.
Thanks, Jayne

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 31/3 MSJ Sports & Fitness Centre
Mon 5/4 Bushley Mile – Tewkesbury AC
Wed 7/4 British Camp car park
Sun 11/4 Race4Men – RGS Worcester
Wed 14/4 Swan Inn – Hanley Swan
Sun 18/4 Eastnor Seven
Wed 21/4 Welland Village Hall
Sun 25/4 London Marathon
Wed 28/4 New Inn - Storridge
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K

Happy running,
Old Cheese

Chris's Blog from 21 March 2010

Fellow Athletes,

Wed Night Leaders
From Jayne Ackroyd - A huge thanks to everyone who has kindly volunteered to lead groups on a rota for 9:30 and 10 min/mile groups on a Wednesday evening. It’s been a great response and we have more than enough volunteers to make the scheme viable.
The rota is now live on the MJ website, and will be kept up to date. So feel free to check it out and see who your leaders will be next week ...
I am still happy to take further volunteers to be included on future rotas, and also any feedback on how the 9:30 and 10 min/mile groups are working would be very welcome.
Thanks again to the volunteers !
Cheers, Jayne

Marathon fundraising effort!
From Sarah Grout - As far as I understand it there are an incredible 24 Malvern Joggers who are entering into a Marathon this Spring (some MJs are running in 2 or 3!). I know of 15 of these who are raising money for charity and I have compiled a list of their fundraising webpages which Peter is going to link to our Malvern Joggers website. All told, we are aiming to raise £17,500 between us! If you know of anyone I have missed off the list, please do contact me with details of name, which Marathon, charity being supported and fundraising target on sarahsgrout@aol.com We have a news release going out to local media tomorrow about this.
In terms of my own fundraising target I have decided on a daft challenge to get 500 people to sponsor me £2 to have my hair dyed PERMANENT green for the London Marathon. I reckoned I couldn't do fancy dress (nasty chaffing potential) but could nonetheless try and be noticed with my Macmillan Cancer Support green hair. If anyone thinks they can spare £2 to help me towards my target I'd be thrilled if they went to www.justgiving.com/macmillangrouty to pledge this amount, inserting the word 'green' somewhere in their message. I have already had some fab support from fellow MJs for which I am hugely grateful. Thanks all, Grouty x

Hill Users Group
This is a committee of people who represent the local organisations who, at times, use the Malvern Hills to conduct their activity. We are one of those groups and Ruth Johnstone is our representative. Here are Ruth’s observations from of the recent meeting.......
Had the bi-annual meeting of the recreational panel last night. I formally thanked the conservators for their assistance in the Race for Haiti, which was much appreciated.
A few points came up that may be of interest to MJs:
(a) MJ race: was mentioned as an upcoming event; it has been raised with the Castlemorton common crew. Nothing anti, from what I can gather, but I will double check. I've also informed the local horseriding association of the date & time.
(b) Cycle-sport Malvern: a new club, with experienced riders and qualified coaches. Seeking younger members as well as adults.
Multi-disciplinary - road, MTB etc. Perhaps of interest to MJs, &/or those with teenagers.
(c) Interestingly, the Conservators are keen to be seen to promote responsible activity on the hills in general, and youth activity in particular. They offered Cyclesport the use of an "event shelter" - I gather it is essentially a big tent. One to remember if we do other events without the safety net of a village hall for registration....
(d) Geo-cashing: apparently we now have one in the Malverns. Go to www.geocaching.com & plug in Malvern post-code. Geo-caching is essentially a glorified treasure hunt, or orienteering with GPS.
Again, something for MJs to do with their families - perhaps more interesting for children than being dragged out on a walk.
(e) Dogs: two concerns: sheep worrying and dog-fouling. As far as the latter, MHC are aware that it is a problem, particularly on Link & Malvern Common, but are a little hamstrung as to how to improve the situation. They also don't want to alienate the majority of responsible dog owners. Apparently MHC bye laws give them the right to prosecute owners whose dogs foul MHC play areas, paths and car parks (not open common), but the cost of prosecution relative to the likely benefit means that this power is little used. Expect to see a campaign based on persuasion in the next few months.
Please let me know if there are any issues affecting MJs to do with MHC land / other users. The next meeting isn't until September, but I can always raising anything in the interim.
Thanks, Ruth

Tuesday Night Speed Training
From your friendly speed merchant - After a couple of tough sessions over the last two weeks, we have a bit of an easier one this week !
Its only 6 x 800m fast, with 100m recovery jogs, or in terms of time 4 mins fast, 1 min slow ....... I know, hardly worth putting your shoes on for :-)
So all welcome as usual, Tues, 5:45 @ Morrisons.
Only three weeks to go now for me and Phil (and Vikki and Crampy) before our big day in Paris ! And only a little bit longer for the London contingent ...
Thanks, Jayne

News of the Blakedown Bolt 10K
This is a race which takes place near Kidderminster on a Friday evening in June. Only 2 MJs in it last year, Julie C and myself. We think it’s really good so maybe other MJs would like to give it a try. But better get yer skates on! Here’s a message sent to me this week by the organisers......We just wanted to let you know that the Blakedown Bolt is now half full! If you're thinking of entering this year, please don't wait too much longer. We always have to turn away many people, but because you're either a previous entrant, or have tried to enter before, we're giving you an extra reminder. In previous years, we have been completely full 5 weeks before race day!
We're delighted that our enforced change of date to Friday 25th June (because of a clash with an England match in the World Cup) hasn't proved to be hugely inconvenient. Only 3 runners who'd entered for the 18th June have had to pull out because of other commitments on the 25th.
Apologies if you receive this, and you have already entered - perhaps you could give a nudge to someone you know who's said they'll be entering but hasn't quite got round to it ....!

Uttoxeter Half Marathon
Walshy thinks you should do this one......a fixture on the race calender i think you should make everyone aware of.uttoxeter half marathon on may 2nd. only 9 pounds to enter,longsleeve shirt and goody bag to finishers. a much better deal than these rip off city halfs seem to be now.
one climb in first mile but generally a relatively flat course, good for pb bashers. it's only a week after london but im
still giving it a go.

Race Reports
Rhayader Round the Lakes 20 20/3/10 by Paul Newman
On Saturday three intrepid Malvern Joggers, Carl Anthony Steve Roode and I travelled to Wales to compete in the Round the lakes 20 in Rhayader.This race is run in stunning scenery with red kites over head, reservoirs, dams, and waterfalls! This was the latest long run in the build up for our marathon training. I had been slightly anxious about the dreaded hill at the start, so I consulted John Newey and Mark Cusack " oh its nothing to worry about" they said "its just like going up the flatish bit on the Wyche rd" yeah right !! when we arrived Steve informed us he was wearing his lucky "gone commando" running shorts, I am not sure which I was more unsure of the dreaded hill or the return of Steves propeller in action.
Soon we were on our way, two laps of the town for two miles I had set off as the leading jogger doing the first two miles 14 minutes but then we headed up hill, for four miles we climbed, oh it started steady enough, but as we got closer to the summit on the last two miles of the climb we had climbed up 800 feet, crampons and climbing boots would have been more appropriate than running shoes. We reached the summit at 1600 feet and began to decend, I could see Carl about 200 yards behind me and closing. Now at this point I started to experience the stomach cramps from hell.. now I don't know whether this was to do with the gel I had just taken or the Chicken and pasta meal that I had eaten just before the race ( this had been in Carls boot for two hours and was starting to hum..)I was worried what was happening down below, So I started to look for trees.. not one in sight, they don't grow at this altitude it was like moor land !! ahh I spotted a little bush in the distance, then I thought "nahh I can't stoop that low" Carl met me at the 10 mile point and we ran together for a mile before he sped off into the distance. After my second "wind" and another 10 undulating miles including a nasty hill at the 18.5 mile point we finished !! Carl did a fantastic time of 2.43 I did 2.47 and Roodie 2.58 thanks to them both for a great day out in a very scenic race.
Thanks, Paul
Rhayader Round the Lakes 20 20/3/10 by Carl Anthony
With the forecast predicting heavy rain Steve Roode, Paul Newman and myself set off on Saturday morning for the wilds of mid Wales and the other pre-London 20miler. This one didn't seem as popular as Gloucester, was there something I didn't know? As we neared Rhayader we were greeted with the sight of red kites and clearing skies. We found somewhere close to the start to park, picked up our race numbers and had a leisurely stroll round the town so Steve could buy some Gels. As 1pm neared some 395runners massed at the start. All the talk was of the big hill for the first 6miles pretty daunting for a Rhayader first timer like myself. The race started with two laps of the back streets which included a nasty short hill we experienced twice in the first mile and half. Paul was away in the distance having made a swift start. We then went out through town and turned up a small country lane that went up and up and up then up a bit more and finally a stretch of uphill (it really is as bad as people say) . The top of the hill was eventually crested at about 6.5miles but this only meant that there was a quad busting downhill section for the next mile and a half. Eventually the road levelled out and running alongside the reservoirs was fantastic. I caught Paul at mile 10, his pre-race packed lunch starting to effect him. Feeling good I pressed on and latched onto some Worcester black pear joggers for a few miles. When they all stopped at a drinks station I saw my chance for Malvern glory and not being able to run any faster very slowly pulled away from them as they were stood still. The drinks stations were very regular and had the added bonus of either pieces of Mars bar or people handing out jelly babies, a god send after 15miles. Having been warned about the hill at 19miles I had carefully kept nothing back and one of the black pear joggers came past me. It wasn't a big hill but at 19miles I was ecstatic to reach the top. It was then a fast run back into town and the three people passing me in the last half mile weren't prepared for the sprint to the finish. I now know nor were my muscles! I finished 117th in 2:43:02, Paul was not far behind finishing 146th in 2:47:37 and Steve was very happy beating his previous time with 2:58:55 and 210th place. The winner completed the course in 1:57:59 more than 6mins faster than 2nd and the last across the line was 4:10:57.
We had a great day out and the weather turned out perfect for running. I would thouroughly recommend that you experience it at least once but not necessarily for Marathon practice, as I can barely walk today! Thanks to Paul and Steve for making it an enjoyable day out.
Thanks, Carl
Scenic 6 (Peopleton) 21/3/10 by Sarah Grout
Spring sprang and the Malvern Joggers sprung today, with a vengeance. I counted 21 MJs at the Scenic 6, but there may have been more, or less. Problem is – the MJs don’t stand around long enough to count them, like the likkle lambs that bounded around the fields frolicking in the warm sunshine. Bounders the lot of ‘em. The event was almost poetic. There were daffodils and snowdrops to admire and likkle lambs and stiles to negotiate..... oh, and there was some mud. More than I bargained for in fact, but it had a fantastically satisfying effect on a runner I’d been following for a couple of miles who coughed and gargled and snorted and spat roughly every 10 yards, just ahead of me, no finesse. He lost his shoe in the mud, and I passed him without even making eye contact - see, there is a God. I started off too fast as usual – I always do, I think I’m terrified of being trampled over by the others, that’s what happens when you are small. And my legs were like lead for a mile or so as I’d done a ‘long run’ yesterday. So I settled in to a sensible pace after about a mile, and then remembered that I’d forgotten to start my Garmin. If I had a brain I’d be lethal. The frightening thing is that I then forgot to switch it off as well – derrrrrrrrrrrrr! So I have no idea what time I did. Thing is, for the first time I didn’t care, and I was just so pleased to be there. I was so very very pleased to see our lovely Sheila and Jo coming in and the rapturous reception for them by the Malvern Joggers. This was the best result, the only real result of the day because, you see - by completing this event Jo has raised £400 for St Richard’s Hospice as a tribute to her dear friend who died of cancer last year, aged 48. Talking of which Jo and I would like to hear from anyone who is running in the London 10K on the 31st May. The plan was to get 49 runners taking part in memory of Jo’s friend. We are happy to organise a minibus if there is enough interest. Email: sarahsgrout@aol.com
Thanks, Grouty

Membership
New members are Pat and Andy Johnson.
Sue Sharp and Annabel Jeffery have renewed their membership. That takes us to 106.

Eddie Izzard – Marathon Man
Steve O. tells me that the three part series is being repeated on BBC1 on Sunday nights from tonight at 10.25PM

MALVERN JOGGERS SPRING WALK SATURDAY 27TH MARCH.
From Jenny......Last call for anyone wanting to join us on this 13 mile walk in the Cotswolds.
Lunch in a pub in Broadway after about 8 miles.
Please let Jenny or Geoff know before Thursday 01684 578652

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 24/3 MSJ Sports & Fitness Centre
Sat 27/3 MJs Walking Group – next outing
Sun 28/3 Forest of Dean Half Marathon
Wed 31/3 MSJ Sports & Fitness Centre
Mon 5/4 Bushley Mile – Tewkesbury AC
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 9/5 Tewkesbury Half Marathon and 5 Mile race
Sun 16/5 Hereford Half Marathon
Wed 26/5 Bulmers Bash - Wichenford
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon
Sun 6/6 Warndon 5 & 10K
Wed 16/6 Malvern Joggers 10K
Fri 25/6 Blakedown Bolt 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 14 March 2010

Fellow Athletes,

MJs needs you ! Call for Volunteers
From Jayne Ackroyd......Ginny & I have volunteered to organise a rota for people to lead two 10 min mile groups and one 9 1/2 min mile group on a Wed evening. The aim is to make 3 smaller, more manageable groups from the current 10 min mile group which is too big to run safely in one group. It will also provide an extra step between the 10 and 9 min mile groups, so will help people who are trying to progress, but find the jump to the 9 min group too big.
Pleeease can I ask if anyone would be prepared to step up and help us out with this by volunteering to lead a run? It would only be once a month and you could either do it individually, or with someone else as a 'double act'.
We really, really would appreciate your support in sharing the workload. We could do with about a dozen volunteers to make it work well.
All you would need to do is plan out a 5-6 mile route and lead a group of
10-15 people round it, trying your best to stick to the advertised pace & mustering occasionally to regroup if the group spreads out a little.
If you would be prepared to help, please either e-mail me at jayne.ackroyd@mac.com, or have a word with either Ginny or myself.
If you are not sure, could I persuade to at least give it a try for a month or two to see how it goes ?
Thanks so much everyone, I hope this will be a real benefit to the club :-)
Cheers, Jayne

Marathon Runners Photo
Sundance has sent me the following suggestion..... I was thinking this morning it’s about time we had another London Marathon group photo, only this time I think we should include all the Paris and Prague runners too, after all they run just as far, work just as hard but get less of the glory, if we could get them all together one Wednesday I could take some photos and send them to the Gazette for you. I could print a few Paris London and Prague signs to hold and prehaps as well as wearing there charity vests the French runners should be wearing their French berets and carring a string of onions or two... Paris is only a few weeks away so we need to get in quick.

Would one of those who are running one of the aforesaid marathons care to organise the photo please? - Chris

Forthcoming Race 1 - Bulmer’s Bash
This is a new event taking place on Wednesday evening 26th of May based at Wichenford, near Martley Worcestershire. It starts at 7.30pm. The organiser David Hibbitt has along with other local running clubs, appealed for our support. It’s a 6 to 7 mile race around Bulmers orchards and will only cost you £4 to pre-enter if you are a member of the MJs (£6 if you’re a non-member). Goody bag to all finishers. It sounds too good to miss. Just like our own event last year, David is desperate for it to be a success. I for one will definitely be there. Anyone else care to join me? The entry form is attached

From our Secretary Phil
I have received the forms from EA and this is the last call for membership fees to be paid?
And a membership update.....
The following have recently renewed their membership, Cat Robinson, Rob and Alison Winwood, Wendy Holmes and Megan Judge.
Welcome to Alison and Paul Ryder who are new members.

Speed Training
From Jayne......After today's 20 mile race the thought of Tues speed is not a pleasant one, but I will be there at Morrison's @ 5:45 as usual:-) All are welcome to join me.
For you delight and delectation this week, we have ......
... Up to 5 x 1M reps, with 200m (2min) recovery jogs in between.
You know it will be worth it, and you'll feel great afterwards! See you there?

Can Anyone Help this Gentleman.......
I wonder if you might be able to help, or to point me in the direction of someone who may - I am a member of the Fell Runners Association and they recently published a supplement to their magazine, celebrating their 40th anniversary, that contains a reprint of the very first FRA magazine, from 1970.
I was pleasantly surprised to see 3 local mentions, in the race results section and the forthcoming races section, detailing a running of the Worcestershire Beacon in 70/71. The calendar entry lists also a race record that pre dates those races. It states that a course of 6 and three-quarter miles was run in 33 minutes and 24 seconds.
I am really interested to find how that course differs from what we know today as the Beacon 10k - mainly so I can run it myself! It was organised by the YMCA, from Henwick Road, in Worcester.
Any information would be gratefully received.
All the best, Simon Coopey

Forthcoming Race 2
The organisers of the Cobra Classic have sent me the following info for us all......
Cobra Running and Triathlon Club will be staging the Cobra Classic 10K road race on Sunday 30th May, from the Old Halesonians Rugby Club in Hagley, Worcs. As you may know, the format of this race was changed in 2009 to be a 10K largely on-road race, hopefully to appeal to more people.
Entry forms are available for download from our website: http://www.cobrarc.co.uk/Entry%20Forms/Cobra_Classic_Entry_Form_2010.pdf
We hope to welcome you in May.
Regards, Cobra Classic Race Secretary

Message from Dunc
I have entered The Bath Beat 26.5 and was wondering if anyone would like to join me. Saturday 10th April.
There are plenty of check points on route (with cake) and it has very good comments on RW: http://www.runnersworld.co.uk/events/ratingsall.asp?sp=&v=2&ugn=1257
More info can be found at http://www.freewebs.com/thebathbeat/
Please email me: duncancresswell@btinternet.com or tel: 0777 400 8720 / 01684 311154
Cheers, Dunc

Eddie Izzard:Marathon Man
My attention has been drawn to the series BBC are showing on the exploits of Eddie Izzard. His aim was to run
43 marathons in 51 days. It’s a three part series two of which have already been shown but you can see it all on BBC iPlayer. From the Guardian website......
Last summer Eddie Izzard decided to run around England, Ireland, Scotland and Wales though not necessarily, as Eric Morecambe said, in the right order. The touching and thought provoking programme, Eddie Izzard: Marathon Man, was buried alive quite late at night on BBC3 but, if you missed it, there are two more episodes.
To say he did it for Sports Relief is true up to a point. The real reason is harder to fathom. He had to run 1,000 miles – 43 consecutive marathons – followed by a motorised rickshaw (with the camera crew) and an ice-cream van (with Flake 99s). To see him stumbling along in blinding rain, no cheers, no crowds, no pavements, carrying the sodden flag of the appropriate country, made you want to shout: "Excelsior!"
He was 47 and far more accustomed to six-inch heels than trainers. The director of the Olympic Medical Institute, Professor Greg Whyte, rallying from the initial shock, said: "Being a competitive athlete is fundamentally miserable. What he needs is people around him." You could, of course, say the same of a comedian. In Thurber's story The Day the Dam Broke, one man starts to run and the whole town joins in. So, along the way, Eddie started to attract what I can only describe as sympathisers. In Devizes a man began involuntarily to run beside him, saying: "Let me shake your hand, because I think there's summat wrong wi' you." Seventy-two-year-old Bruce Tulloch, who once ran across America, joined him for a while, wondering why runners run. A couple of wild Welsh ponies, manes flying, galloped up to watch. On the Brecon Beacons, when the motorised rickshaw ran out of puff, his whole camera crew (fluffy caterpillar and all) got out and ran after him.
In Skewen, South Wales, he knocked on a door and said: "My name's Eddie Izzard. I used to live here." His mother, however, died there. "I was six, so I think it's all about that loss of love and my desperation for it. I turned to an audience as a substitute." As a teenager he cycled to Skewen from London. "I keep going back. Probably to recapture the time before my Mum died. It makes you very independent. Very cold and shut off, really. This drive, because of something that disappeared . . . maybe I'm just a big kid still determined to do these adventures I invent in my head."
Running 30 miles a day on blistered and infected feet ("I could lose my toenails," he said. "You could lose your nipples, too," replied Jo, his therapist, heartlessly) gives you plenty of time to think about this and that. If only to stop you thinking about your nails and your nipples. About being a transvestite, for instance. "I'm a transvestite, but I will thump people if they give me a hard time. I don't understand why. But I was given these cards. And I'm honest about it. It's genetic. Not my choice. Just be truthful and get on with it." All punctuated with gasping breaths. "And does the road wind upwards all the way? Yes, to the very end."
Towards the end of the 10th marathon, he collapsed. When they told him there were three switchback miles to go, he said: "I do that then." His therapist begged him to walk, but he did it running and, to celebrate, freewheeled downhill into Builth Wells (pop. approx 2,000) and a rousing civic reception. "I like making a little bit of a rumpus, a little bit of a circus coming to town, because I grew up in Bexhill, and not much happens in Bexhill." Even less, I suspect, in Builth Wells, but when it does they make the most of it. Twitter had gone ahead like a carrier pigeon and the street was packed with cheering people, boys pulling faces at the camera, and the obligatory dog. Eddie's unadvertised gig seemed to be collecting an audience as it went along, as a boat collects barnacles.
The sunset sky glowed rosy. Perhaps it wouldn't rain tomorrow. He had run 277 miles in 11 days. There were only 800 or so more miles to go. He said: "I will finish. By hook or by crook, I Will Finish."
And you knew that, short of a thunderbolt, he would. If you are going to run you must – so to speak – be driven.

Race Reports
Bath Half 7-3-10 by Adam Ormandy (his first ever race)
Yesterday my nephew (Adam B) & I competed in our first 1/2 marathon in Bath. What a great day, the weather was perfect and the crowds were huge and enthusiastic, the whole route was lined all the way around. Amy Williams became a Freeman of the City and started the race, not that I could see her from the back of the 15,000 field. Ten minutes later I crossed the start line, there was no chance of catching the Kenyan’s now! The winner crossed the line in something like 1hr 4min. I was delighted with a 1:49:42 and a 3,626 place. My nephew & I raised around £700 for the Wallace & Gromitt Children's foundation, he beat me with a 1:48:15, damn.
A bit more from Adam....
I would like to thank all those at Malvern Joggers who have organised Sunday Runs and lead groups on a Wednesday evening, in particular Ginny, Phil, Steve & Chris. I couldn't have done it without you.
What next? well I have entered the Cardiff Half & hope to do a few in the summer too.
Thanks, Adam
Salisbury 10 mile - 7 March 2010 by Julie Caseley
Went down to Portsmouth again this weekend then Paul and I travelled up to sunny Salisbury today for this lovely 10 mile race. Race HQ was at the Salisbury Leisure Centre and the facilities were fantastic with plenty of toilets and changing rooms with hot showers for afterwards. There was a gym, squash courts and swimming pool with chutes so no doubt something to keep most families with young children happy whilst partners were running.
There was also baggage storage, Alton Sports kit sales and post race massage (which was very popular!!). Needless to say, Paul chose to go into Salisbury for something to eat! The course itself was undulating following the banks of the River Avon through Woodford Valley with short, testing hills at 5.5 and 7.5 miles. There was also some nice downward sweeps and long flat stretches through lovely countryside but I couldn’t make up for the hills. There were 4 drinks stations on the course which finished with a dash around the athletics track adjacent to the Leisure Centre. The race was part of the Hampshire Road Race League so there were plenty of good club runners within the 700 strong field. I finished in 1:23:06, 1:39 outside my PB.
Thanks, Julie
Adidas Silverstone Half Marathon 14/3/10 by Sarah Grout
This is considered as the official warm-up event for the Virgin London Marathon and is held at Silverstone's historic motor racing circuit. 10,000 runners I believe. A lovely sunny Spring day with a modest breeze blowing (although it felt like a gale blasting across in places). A sensible start time of midday which allowed myself and Sam Carrington a leisurely drive there AND some retail therapy time in the Adidas and London Marathon shops. Adidas trainers were on a BOGOF offer - so got 2 lovely new pairs of Supernova trainers for £80 - well pleased. We were in the starting bays in plenty of time but struggled to find the Runner's World pacemarkers - which was a real shame. So we ended up setting off doing our own thing and being caught up by the 9 minute mile pace group at 5 miles!!! Considering I aim for 10.5 min miles, this was obviously a tad ambitious for me. So at that point I settled into a steady pace for me and started to properly enjoy the race, feeling much more comfortable. Sam held the 9 minute group pace for a while and then settled down too. The route is mostly tarmac (obviously) and potentially hard on the knees so I'd visited the physio before and got well strapped up . The route does not score well in the scenery stakes, unless you like looking at the back of grandstands and pitstops. The regular water, lucozade stations and loos were welcome for many.
I am delighted to report that both Sam and I achieved PBs - Sam sliced 4 mins off her PB - somewhere around 2hr 1min+ and I sliced 15+ mins off mine, resulting in something around 2hrs 9mins+ - my target to beat 2hrs 10mins, so we were both so very chuffed. Great goody bags and easy parking, got away quickly. Recommend this race. In haste - off to see Alice in Wonderland in 3D for a Mother's Day treat!!!!
Thanks, Grouty
And from Sam Carrington....Grouty and I ran the Silverstone Half Marathon today, and both got PBs. I ran 2.01 knocking 4 minutes of previous PB, and Grouty 2.09, knocking 15 minutes off hers.
Thanks, Sam
Peopleton Duathlon 14/3/10 by Jon Ashley
Far too early for a Sunday morning but they refused to put the start back an hour even though I asked very nicely. Weather glorious. Temperature perfect for all but the hands. Good well organised parking. Lots of new born lambs in the parking field-lunch sorted. Any body got any mint sauce ? Flat run mainly through the village. Plenty of young toned shapely flesh wrapped tightly in Lycra. Some of it was even female. My runs were just about passable. (I'll keep my time to myself.) The ride was relatively better. I passed many more on the bike than passed me on the second run. Once that is I had managed to secure the cleats on my shoes in the pedals. This wasn't my only display of rank amateurism. When trying to remove my helmet at the second transition I had no sensation left in my fingers and was unable to feel the clip to release the chin strap of my helmet. Pornography was much on show. Unfortunately it was bicycle porn. Most of those carbon fibre machines just look so sexy-well I think they do.Thus ends my first foray into multi-sport events. Further instalments upcoming as the year goes on.
Thanks, Jon
Stafford 20 14/3/10 by Jayne Ackroyd
The race was 3 testing laps on the roads around the Stafford Uni campus. The course was all on road, some quite busy and not traffic free, but the marshalls were great and it didn't feel unsafe. However, each lap started with (the same) significant hill, which today was delightfully into the wind as well for extra enjoyment. (Unforunately Friday's pre-Paris curry was no longer providing any counter-thrust to assist me!) By the third lap many were walking as the wind and hills took their toll!
I managed to keep going, motivated by a desire to avoid being lapped by Walshy (who finished 37th in 2:16:13), and stuck to my target pace of 8:30 despite the conditions to finish in a PB of 2:49:12. I preferred the Oakley 20 race that I did last year, though! This one just felt a bit sterile, somehow, but its undoubtedly a great marathon training run.
Was expecting some aches and pains afterwards, so had ice ready, but I felt remarkably chipper getting out of the car back at home. So the ice is going in the gin & tonic instead :-) Cheers !
Thanks, Jayne

MJ’s Next Walk
Details of the next outing of the Malvern Joggers Walking Group.....
From Jenny and Geoff - The next Joggers Walk will be on SATURDAY 27th MARCH.
It will be a ramble around the Broadway area of the Cotswolds. We will be having lunch in Broadway mid walk.
Please let us know ASAP if you can join us. jennifer.field@lineone.net OR 01684578652

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 21/3 Powick Plod
Sun 21/3 Sport Relief – Perdiswell Leisure Centre 10am
Sat 27/3 MJs Walking Group – next outing
Sun 28/3 Forest of Dean Half Marathon
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 7 March 2010

Fellow Athletes,

Running for Survival
RFS genius Steve Ollis with some memories of the event.....
29/01/10, 8.32PM – First message goes out on Facebook asking for support. Mark Watling replies almost immediately!
27/02/10, 9.00AM – Bacon and egg butties with Tony Brooks and Paul Newman after BBC H&W interview. Weather forecast is dire!
27/02/10, 10.15AM – Call to Stu ‘Mr Motivator’ Brown to discuss ‘worst case scenario’. I say we may have to cancel and LOSE £250. Stu replies that we don’t want to cancel. ‘If the weather is that bad, we can all put on our hiking boots and WALK THE THING!!’
27/02/10, 11.30PM – James Bruton joins the growing list which means we now have 94 runners!
28/02/10,
6.00AM – Weather looks iffy, but dry. Target £1,000 at least, TWO ShelterBoxes
7.30AM – Arrive at The Chase Inn with Dan - 5 smiling MJ’s ready for the off. Coffee
8.00AM – Ready, steady….go!!
9.00AM - £300 total collected from ONLY 12 runners. Dan shouts ‘It’s snowing!!!’ Coffee
9.30AM - £425 total collected, 16 runners! Coffee
10.45AM - £600 total collected, 25 runners and 1 cyclist
11.00AM – Shout from Dan – ‘It’s the police’. The man in blue seems to be impressed so far. Phew. Coffee
AM sometime – Grouty and Sam Carrington complete 5 legs in a row. Both look shattered. Awesome. Coffee
AM sometime – phone call. ‘I’ve heard your event on the radio, can I just turn up?’ He does and runs at 11.30AM
Noon – Buffer time! What do I do now?? Families sent off early with 5 under 16’s. Roodie now on his 4th leg, takes his daughter, Jemma. Coffee
1.15PM - £800 total collected. Big slowdown, but to be expected. 60 more runners to go!! Is it brightening up??
1.30PM – First no show!! Still, 100% turnout on first 11 legs. Coffee
2.30PM – Second no show, but now have two unplanned. Cool!
3.00PM – The first of the afternoon’s big waves! Altogether – 13 runners! Lots of kissing and hugging. Boy, I wish I had shaved now! Coffee
3.30PM – Nine more runners to go. Dan shows me the bell in the bar. I’m going to have fun with this, methinks!
4.00PM – Another 9 runners – Roodie off again! Coffee
5.30PM – The last leg. It’s my turn. After a quick warm up, we’re off!! Dan comes with us; Sarah-Jane is put off by Chuckle’s loud singing. There must be 15 of us at least! Roodie on number 6, this time with Lucy, his other daughter on his shoulders!
6.15PM – The final run in, nearly dark. Loads of people cheering us all home. Brilliant!
6.30PM - Into the pub. Fantastic atmosphere! The bar is stacked! Stu offers a pint and I bite his hand off!! Event has been a success and no hitches! Dan secretly hands me a note. Total raised today - £1,927!! I’m suddenly compelled to ring the bell again. BOG GELDOF KICKS IN AGAIN AND DEMANDS £2,000. FIVE MINUTES LATER WE TOTAL £2,050 – I AM AMAZED!! I look towards Tony B. Same again next year then??

This was truly an immensely satisfying event. As I wrote on Facebook,’ One of the best days of my life!’
But these things don’t just happen!
We had a fantastic team of helpers on the day, as well as a great bunch of people (and 4 dogs) who took part. I would like to thank everyone for their support!
However, a special thanks must go out to the ‘A’ team – Sarah Grout (MJ), Tony Brook (Colwall Rotary), Stu Brown (MJ), Paul Newman (MJ), Pete Cowling (MJ) and last but no means least, Theresa (The wife) for putting up with an often very stressed Mr Grumpy!

TOTAL COLLECTED NOW STANDS AT £3,000 INCLUDING GIFT AID. SIX SHELTERBOXES!!

A huge thank you to Steve from everyone - Chris

For those who may not have seen......
From the Malvern Gazette
Runners, a cyclist and four dogs brave weather to help Haiti
MORE than 100 runners, as well as a cyclist and four dogs, braved the elements including wind, snow, hail and rain on Sunday to help survivors of the Haiti earthquake.
Running for Survival, organised by Malvern Joggers, saw runners taking on one or more of the 2.85 mile legs of the 10-hour relay, a challenging 650-foot climb from the Chase Inn in Upper Colwall to the Worcestershire Beacon and back.
And the event was a great success, raising more than £2,000 to buy ShelterBoxes containing vital survival equipment.
Steve Ollis, the mastermind behind the event, said: “The support for the event and peoples’ generosity with sponsorship surpassed all our expectations. We are delighted to announce that to date we have raised more than £2,000 and there is more sponsorship coming in.
“This amazing result would never have been achieved without some incredible teamwork driven by a common desire to provide some relief to Haiti. We are particularly indebted to the Rotary Club of Colwall whose members marshalled the relay for 10 long hours and helped us to raise sponsorship and to the Chase Inn who provided the perfect venue for a checkpoint and who supplied endless refreshments to our tired runners.”
Malvern Joggers initially hoped to raise enough money for two ShelterBoxes to Haiti, but they now hope to buy five.
Mr Ollis said “The challenge captured peoples’ enthusiasm to the extent that there is already talk of repeating the exercise next year.”
And From BBC Hereford & Worcester website
A hundred runners brave snow to raise money for Haiti
More than a hundred runners braved rain, wind and snow to take part in a relay run on the Malvern Hills, raising money for the Haiti earthquake appeal.
The event, organised by local running club, the Malvern Joggers, raised £2,000, which will be used to buy shelter boxes.
These contain essential equipment to help a family survive after they have lost everything.
The 116 entrants ran 419 miles, and climbed a total of over 95,000 feet.
Team effort
Steve Ollis, from Malvern Joggers, paid tribute to those who took part:
"This amazing result would never have been achieved without some incredible teamwork, driven by a common desire to provide some relief to Haiti.
"We are particularly indebted to the Rotary Club of Colwall, whose members marshalled the relay for ten long hours, and helped us to raise sponsorship
The runners carried a Haitian flag, and used a collecting tin as a baton.

Running for Survival Lost Property
From Steve O. - FOUND at The Chase Inn after last week ‘Running for Survival’:
One black running fleece top – CRAGHOPPERS – Size 14
Please contact me if it’s yours – steve.ollis@virgin.net

Race Reports
Gloucester 20, 7/3/10 by Jayne Cresswell
The View from the Back - Gloucester 20 – News from the back!
This race was going to be the furthest I have ever walked/run in my life and I was nervous. Earlier in the week I’d dreamt that I ran this in my slippers, I am glad to report that I remember my trainers. Also running was Stu Brown, Andrew Scott and Duncan Cresswell, so no matter what happened I would be the first lady jogger home (unless I didn’t finish!) The course is what I call a frying pan, about a mile along the handle and then a circular route for the pan, unfortunately we had to run the pan 3 times. The support around the course was great, with cyclists and runners running the wrong way to give us all a shout. There were 3 climbs on the pan and by the third time round they felt like mountains. By mile 16 I had had enough and wanted to be at home, the sports beans I had taken were beginning to take effect on my stomach and I was really uncomfortable. Just before mile 19 I heard the biggest shout of ‘Keep going, you are doing really well’ and there was Duncan who had run back to offer support which was very much needed. He tried to encourage me to catch the only runner in sight and I did when we hit another climb but unfortunately it was not to be and he ran off again. The finish was in sight and Dunc said I could finish in Sub 3:40 if I hurried, so I put on a ‘sprint’ and managed it in a Garmin time of 3:39:34.
Andrew was first home, then Stu followed by Dunc then me bringing up the rear. Finishing times are not available as yet.
Thanks, Jayne
Bath Half Marathon, 7/3/10 by Phil Jackson
Crampy drove me, Viks and Megz down to Bath where we were able to use his sister's house near to the town centre as a base. Although he could have started from the fast pen, Crampy chose to join the three of us in the medium speed pen (which was nice of him). It was a beautiful sunny (but very cold) morning and we were very glad when the wait was over and the race started on time. After about a mile (downhill) the route starts the first of two laps which loop through the City and out into the countryside. Straight away, Crampy disappeared rapidly off into the distance and Megz passed me after about four miles with Viks passing me at 9 miles on the second lap (do NOT ever smack me on the bum again as you pass, Viks!). I was very keen not to be lapped by faster runners (I wasn't) but it never occured to me that I would lap so many slower runners (there were 100s of them). The last mile leaves the loop and heads back up hill to the finish completing a lovely race, very well organised and supported by large, enthusiastic crowds. And the icing on the cake was that all four of us scored massive PBs (Crampy on about 1:30:00, Viks 1:35:00 with Megz very close behind. I knocked 3 minutes off mine at 1:36:30), even though the course was well over 13.1 miles. I recommend this one.
Thanks, Phil
Bath Half Marathon, 7/3/10 by Vikki Sivertsen
Four MJ’s, four PB’s....Sorted, job done!
Crampy, Vikksen, Megz and Jacko....awaiting the official results so won’t give anything away just yet!
We had a fantastic day. Winter Olympic Gold Medallist Amy Williams started us all off, the weather was cold, sunny and beautiful, the crowds were fabulous, plenty of them and plenty of volume, Bath is a stunning place.
Thanks very much Crampy for driving and arranging for us all to shower and have home made soup at your sisters house after the event. (Maybe we can get her to join us in the race next year?)
I would definitely do this one again.
Thanks, Vikksen.

Speed Training
With Jayne Ackroyd......We are back at Morrisons for speed training this week, as we get into the final stages of our marathon training. So it’s another toughie, I'm afraid: 3 x 1.5M fast, with 0.25M recovery jog in between.
All welcome: Tues 5:45 Morrisons!

Run Reports
BB10M, 6/3/10 by Chris Barker
When I think about the BB10M guys, I immediately think the time they usually set-off, but 8pm, a run over Oyster Hill, through Frith Wood to Ledbury and a bacon buttie (BB) got me up for it.
Five runners turned-up for this, old stagers (that’s them not me) Steve Ollis, Carl Anthony and Paul Newman were there plus Jenni Cross and myself. After a while, Jenny did her own thing which left me to try and keep up with these other three whippets. I won’t say ‘fortunately Steve had an injury’ although in fact he did which was in my favour.
We met at Colwall Village Hall so that we could support Groutie’s MacMillan Cancer Event and enjoy the BB’s following. Being rather cold I didn’t know whether to go for the leggings or be bold and wear shorts and viewing the running apparel on show we had both but I came out in sympathy with Steve O. I thought my legs would soon warm up when we got running. They didn’t.
I didn’t bother taking a map having done this before but have you ever gone somewhere and thought ‘this doesn’t look right’? At the turn to come back from Ledbury I could hear the noise of the cars on the A449 getting louder but a quick u-turn put us back on the right road. Cue a few remarks from the others!
We arrived back at the Village Hall at the same time as Jenni for a sit down with a cup of tea and the aforementioned Bacon rolls for which I believe we have Sarah to thank. Great fun and definitely worth getting out of bed for.

Some Running Related Stuff......
Running may have helped hunters get close enough to throw projectiles or perhaps even to run some mammals to exhaustion in the heat."
Long-distance running may have been a driving force behind evolution of the modern human body, scientists say.
American researchers said humans began endurance running about 2 million years ago to help hunt for prey, influencing the development of the human body.
Previous studies have suggested running was purely a by-product of walking.
But the study, published in Nature, said humans evolved big buttocks, a balanced head and longer legs to help gather food.
Professor Dennis Bramble, of the University of Utah, and Professor Daniel Lieberman, of Harvard University, reported that early human beings may have needed to run long distances to help hunt prey or scavenge animal carcasses on the African savannah.
Without the development from running, humans would be much more like apes with shorter legs, smaller heads and a hunched posture, the scientists said.

While humans are poor sprinters in comparison with many animals, they perform
well when it comes to long-distance running.
After examining 26 human body features essential for endurance running, the pair concluded humans may have evolved as they did from their ape-like ancestors because they could run long-distances.
Important attributes for endurance running include skull structure to prevent over-heating, ligaments to give spring, long legs to increase stride length and independent head and shoulder movement to aid balance.
The scientists said because of natural selection, our ape-like ancestors known as Australophithecus, who were good at running, survived, while shorter-legged ancestors died out.
Professor Bramble said: "Today endurance running is primarily a form of exercise and recreation but its roots may be as ancient as the origin of the human genus and its demands a major contributing factor to the human body form.
"Running may have helped hunters get close enough to throw projectiles or perhaps even to run some mammals to exhaustion in the heat."
Professor Chris Stringer, head of human origins at the Natural History Museum in London, said the findings were "plausible" and provided a "valuable fresh look at our anatomy and some of its special features".

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 21/3 Powick Plod
Sun 21/3 Sport Relief – Perdiswell Leisure Centre 10am
Sat 27/3 MJs Walking Group
Sun 28/3 Forest of Dean Half Marathon
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 28 February 2010

Fellow Athletes,

Running for Survival
Well done to everyone who took part, all those who were involved in the organisation of the event and especially, creator and organiser-in-chief Steve Ollis. The weather was better than expected despite being very cold. I don’t know the total sum raised but by mid-afternoon a sum of £1000 had been reached.
Another milestone in the history of the Malvern Joggers!

Race Reports
Coastal Half Marathon at Portsmouth - 21st February 2010 by Julie Caseley
This event was champion chip timed and these could be collected on the day. The collection queues were still quite
long 10 mins before the start of the race as were the queues for the toilets.
Samantha and I both did this race and took advantage of Paul’s flat he shares with a couple of colleagues in
Portsmouth for the weekend.
The day dawned pouring with rain and even an hour before the race it was still coming down. Fortunately a bit
of blue sky was heading our way and before we knew it, the rain had stopped and the sun was out. However just
before the start at 10.30 am, the heavens opened again and those were the conditions for the first 2-3 miles of
the race, together with a headwind.
The course hugged the coast in a westerly direction for the first 4 miles then swung back returning in the opposite direction until just after mile 7 when it turned inland and north. It was classed as a multi terrain half marathon and so the fun started at about 8 miles where we ran through a water logged football pitch, followed at 8.5 miles with a mile run along the shingle beach (complete with copious amounts of seaweed!) before returning to the beach at 12 miles. To cap it all, the footpath at 12.5 miles was flooded so I just followed everyone else and ran along a 2 foot wide sea wall with a six foot drop to one side.
All I could think about was that Samantha wouldn’t like this one bit!!
She didn’t, and tiptoed along the wall as far as she could before deciding to jump down and take her chances with the flooded path!! As usual, the last mile always seems the longest and this was no exception, but by this time I couldn’t wait to finish.
Considering the conditions, I was amazed at a new personal best of 1:47:39. Samantha also did a PB of 1:50:12. I was beaten into 2nd in my age category by 17 seconds and Samantha came 3rd in the 20-24 age category.
Thanks, Julie
Bourton 10K, 28/2/10 by Julie Caseley
Having seen the weather forecast last night for today, I seriously began to wonder whether it was worth getting out
of bed. On the other hand, having paid for my entry I thought I'd better do it. The course was the usual 2 small laps of the village followed by a fast, flat out and back course, finishing with 1 3/4 laps of the village. The course was suppose to be traffic free but a 4x4 did manage to get through and had a bit of an altercation with a couple of marshalls and a runner or two!! There was hardly any breeze to speak of and the rain turned to drizzle so it wasn't bad at all and thank goodness the course was an accruate 10k this year (it's been short for a while) so I was quite pleased with my sub 50 min. (49:44). The cafe's in the village are lovely and somewhere to keep warm and have a coffee whilst waiting for the results, which usually take a while. There were no other MJ's at this event but I did manage to overtake Richard Baker of Amazing Feet just aafter 5k! Had a wonderful time at the Run for Survival this afternoon - well done to Steve Ollis and his team!
Thanks, Julie

Jayne’s Training Club
Its hills, hills, hills again this week! So for our speed session on Tuesday we will be meeting at 5.45 at Link Top car park (Please don't go to Morrisons!)
We will be doing 10 reps of Cowleigh Bank, and trying to go a bit further than last time :-)
All welcome. See you on Tues

Acorns Running Events
I have received the following from Acorns......
London Marathon, 25th April
All our bonded places have now been allocated but if you have been lucky enough to get your own place
and would like to join our team please get in touch
Great Midlands Fun Run, Sutton Coldfield 6th June
An 8.5 mile tarmac course that starts and ends in Sutton Coldfield Town Centre. While a challenging route
this is very much a ‘Fun run’ and not a race so put on your trainers and get involved!
Acorns Triple Run, Malvern 6th June
This unique event includes a ½ Marathon, 5k Fun Run and 1k Chicken Run taking place at the Three
Counties Showground in Malvern. For more information visit the website at www.acornstriplerun.org.uk
Shenstone 10km Fun Run, 27th June
Take part in this 10km fun run in Staffordshire, entry is £14 for Adults and £7 for under 16’s (must be
accompanied by a participating adult).
The British 10k, London 11th July
Acorns have a limited number of places for you to run this iconic event through central London. Starting on
Piccadilly at Hyde Park Corner, the route passes some of London’s most famous landmarks including
Trafalgar Square, The London Eye and Big Ben. To take one of our places we ask all participants to pay a
deposit of £35 and raise a minimum sponsorship of £200. Please get in touch for a registration form.
Great North Run, Newcastle 19th September
We have a limited number of guaranteed places available in the world’s biggest half marathon which are
allocated on a first-come first-served basis. We ask all runners taking our guaranteed places to fundraise a
minimum of £450 for Acorns Children’s Hospice. For more information please get in touch. If you have your
own place and would like to support Acorns please contact us for a fundraising pack.
Berlin Marathon, Berlin 26th September
Great for first-timers and those wanted to set a personal best! Acorns have places available to take part and
ask all participants to pay a £100 deposit and raise a minimum of £750 for Acorns. Places will be allocated
on a first-come first-served basis. Please request the registration form at the email below.
University of Birmingham Annual Road Race, 17th October
Take part in either the 5k road race or the 2k family fun run and support Acorns. For more information see:
www.uni5k.org.uk
Birmingham Half Marathon, October (Exact date TBC)
The 2009 Birmingham Half Marathon was a massive success for Acorns with a large team of runners raising
funds for Acorns and having a great time! We hope to continue this in 2010 so please do join the team!
Register soon at: (www.birminghamhalfmarathon.com) and raise funds for Acorns, we’ll send you a
fundraising pack; sponsor forms, involve you in socials, etc.
Great South Run, Portsmouth 24th October
A small number of places are available, final details to be confirmed. Register your interest with us now.
Birmingham Santas on the Run, 4th December & Walsall Santas on the Run, 5th December
A 3km fun run where participants dress up in Santa suits, the perfect way to get into the Christmas spirit!
You can walk, run or jog as the emphasis is on having fun.
If you are interested in taking part in any running event or need any other information
please email Lucy.Shepherd@acorns.org.uk.

Membership
We currently have 97 paid up members with Anneke Loader and Joanne Haynes rejoining recently.
New members are Amanda Duncan and Amanda Dawson.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 21/3 Powick Plod
Sun 21/3 Sport Relief – Perdiswell Leisure Centre 10am
Sun 28/3 Forest of Dean Half Marathon
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 21 February 2010

Fellow Athletes,

Running for Survival
Takes place next Sunday. To find out more or to book your slot, go to the Running for Survival feature on the homepage of our website.

From our Chairman Stuart.....
Running Groups - Please pass on my thanks to everyone who has led Wednesday night running groups in the last few weeks. It would be great to share the task more widely. If you can get together with a friend and sort out a route let me know before we pile out of the MSJ to split up into groups.
MJ Marathoners for 2010 - This is about as close as I can get to the definitive list of MJ marathon runners this spring. Apologies if I have missed anyone!
We have a record 17 entries in the Virgin London Marathon on Sunday 25th April.
Carl Anthony, Stuart Brown, James Bruton, Sam Carrington, Sam Caseley, Louise Cowling, Peter Cowling, Graham Cramp,
Jane Cresswell, Sarah Grout, Lyn Hiles, Megan Judge, Alison Merley, Paul and Jude Newman, Keith Ruff and Ginny Sharpe.
The other spring marathons I’m aware of are:-
• WYE VALLEY ULTRA. Sunday 7th March - Sim Foreman, Chris Lewis-Farley
• PARIS. Sunday 11th April - Vikki Sivertsen, Jane Ackroyd, Phil Jackson, Andrew Scott
• BOSTON. Monday 19th April - Julie Caseley
• PRAGUE. Sunday 9th May - Roodey, Steve Ollis, Jerry Greer, Pete Cowling
And of course Duncan has already done his London Underground marathon.

Tuesday speed training
Jayne Ackroyd would love to see you there......Assuming that the pavements are OK underfoot on Tues (anyone else had a bellyful of this wretched weather ?), we will be meeting at Morrisons at the usual time of 5:45 on Tues for another killer speed session.
This week it is 2 or 3 x 1.5M fast, with 0.25M recovery jog in between. It will be hard work, but you know you love it !

Sport Relief – Local Running
From Vikki Sivertsen - Anybody wanting to support 'Sport Relief' ...the local running of this is at Perdiswell Leisure centre in Worcester on Sunday 21st March. Entry is through the Sport relief website. It's £5 for over 16's, £2 for under 16's and £12 for a family (2 adults, 2 kids) run 1, 3 or 6 miles, all runs start at 10am but the event opens at 9am. I have a feeling Worcester warriors are also involved on the day. If you don't want to run but want to get involved, my colleague Lynne Thompson from Perdiswell Leisure Centre is one of the event organisers and would definately welcome some support.

The Powick Plod – 21/3/10
Details of a new event from Rich Davies (aka Taff)
Please note this is probably more of a fund-raiser than a competitive race but that’s no reason not to take part.
Taff says....I ran the Malvern Half Marathon last year and spoke to a few members of your club so when I was asked to get involved with the above run I thought it would be a good idea to let you and your members know as it is a local run for you.
The Plod has been organised to raise money for a trust fund for Paige Phillips who was a 9 year old girl from Powick Primary School who sadly passed away in 2009. As she was an active young girl, school friends and parents thought a sporting event would be a lovely tribute to her.
The plan is to run 2 events in Powick alongside each other for all abilities. A 5 mile run around the village and lanes and a 2.5 mile walk across fields etc on Sunday 21st March at 10am. I have included the website below for further details and the application forms
www.theplod.powickparish.org.uk
Alternatively you can contact Mo the race organiser on 01905 830787 Hope to see some of you there
Kind regards, Rich
(known as Taff to one of your club members)
Entry form attached

Some Stuff from Phil
As we all know we had loads of horrible, run-preventing white stuff on Thursday. Malvern featured prominently on both the national BBC TV news and the local Regional News at both 6.00 pm and 10.00 pm. Did anybody notice the smug git who was interviewed and said he could go anywhere in his van because he had fitted snow tyres? If so, you may have recognised stalwart Malvern Jogger, Bruce Bannister-Harding! So I rang Bruce and congratulated him on his new-found TV celebrity. He hasn't been to Joggers for ages and he tells me that he is going to give up running and not renew his membership. As a good bloke and great runner Bruce was an integral part of the Stuart H/Mark W/Dave B group and if any of you see him around, try to persuade him to rejoin us.
Lost Property
At the Big Birthday Brioche Bash last week someone left a really nice, short, light brown suede jacket. So far no-one has claimed it.
Entry Forms
I have details and entry forms for the Saucony Midland Counties AA Road Relay Championship (men's, master's and women's) in Sutton Coldfield on Saturday 20th March if anyone is interested.

Joggers in the Gazette
See page 19 of last Friday’s edition for a prominent feature on our forthcoming ‘Race for Survival’ and page 70 for Jon’s contribution on our exploits in the Muddy Woody and the Dursley Dozen.

Race Report
Wokingham Half Marathon 21/2/10 by Jayne Ackroyd
7am start, overnight snow, forecast of rain ...... it was sooo tempting to stay in bed this morning, and not face the 2hr drive to Wokingham for the half marathon. But it was on the training programme, I was the lone MJ
representative (I think), and the chauffeur & coffee drinker was remarkably keen (an opportunity to play with his new camera), so off we went.
Now to me, the two key features of a race are (not necessarily in this order of importance) ... 1) how easy is it to park and 2) how long is the queue for the loos. The features of the course itself come a poor third. Today parking was good, but it was a 15 min walk to the start, and the queue for the loos was long, but moved quickly - so not too bad. However, by now it was tipping it down and the wind had sprung up, so we were a fairly miserable bunch of drowned rats on the start line, keen to get going so we could warm up a bit. The course was all on road (but roads were largely closed to traffic), with no particular features of interest, and a few undulations over bridges, but generally flatish.
The first 8 miles went well, I was under 8 min mile pace and feeling fairly good, however at this point we turned for home and the next four miles were into the wind and I found it flipping hard work! I picked it up in the last mile to finish in about 1:46 (forgot to stop my watch), 3 mins outside my PB, but respectable in the conditions, I think. I managed to beat an old colleague from Farnborough too as an added bonus! Oh, and the camera was working very well, but apparently I wasn't moving fast enough to do justice to the 6 frames per second feature :-)
Thanks, Jayne
Wyre Forest MT8 21/2/10 by Chris Barker
This was the 14th running of this event and the 10th one that I have done and by the end of this morning’s race it felt like I had done all of them back to back. But that’s just me as I continue my backwards path towards running glory!
On my arrival I was surprised to find a covering of snow. I thought it was mainly us Malvernites who had been looking at the white stuff recently but the Wyre Forest had also had its share. Conditions underfoot looked slippy so I set off with the main intention of staying upright which I managed to do. I didn’t see any fallers on the way round so it wasn’t as bad as it looked.
It’s undulating to say the least with the first two miles mainly downhill and a stiff uphill climb to the finish which last for nearly a mile. Despite the snow it was possibly easier than usual as there was very little mud to slide around on which is usually the case.
The Malvern Joggers had 12 pre-entries. A total only beaten by the Shropshire Shufflers. I think, on the day 10 of us actually took part. The finishing order being, Jon Newey, Nigel Sewell, Andrew Scott, Jerry Greer, Roodie, Dunc, Julie Marshall, Kareen, Chris (me) and Jayne Cresswell. Apologies if there is an error there. Well done to everyone present.

Run Report
Bacon Buttie Run 20/2/10 by Carl Anthony
(LDBBR Sat 20th) The snow and ice didn't put a dampener on our London training with the long distance bacon buttie run being moved to Cheltenham. Luckily Paul Newman works in Cheltenham so knew some routes. No other takers so the two of us set off for Cheltenham on an icy but sunny Saturday morning. As we pulled off the motorway and approached Cheltenham Paul suggested we pull into a layby !, my initial worry was short lived though when I saw the bacon buttie van parked there. We parked up made sure the van was going to be around for the next few hours and set off along the main road towards Cheltenham. Paul took us on a route round the outskirts of Cheltenham then out into the countryside to Southam. We then headed back into Cheltenham across the race course, another loop around the outskirts of the city centre and back out towards the motorway. Almost 16miles at around 8:10pace in the sunshine, and the car was still there when we got back, superb. To top it all the bacon buttie van did a breakfast roll - 2 sausages, bacon, mushrooms, egg, burger & cheese! I need another 16miles to work off the calories. Cheers to Paul for coming up with an alternative route and knowing where such a good butty van was.
Thanks, Carl

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 27/2 MSJ 32hr Treadmill Challenge 07738-464479
Sun 28/2 MJs Running for Survival – 8am-6pm, Chase Inn
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 21/3 Powick Plod
Sun 28/3 Forest of Dean Half Marathon
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 14 February 2010

Fellow Athletes,

RUNNING FOR SURVIVAL – TWO WEEKS TO GO!!
From Steve Ollis ...... I’d like to give a big thank you to Grouty, Pete Cowling, Paul Newman and Stu Brown who are working so hard ‘behind the scenes’.
We now have the support of The Rotary Club, which has promised to provide invaluable help on the day.
Full details of the event is now on the front page of The Malvern Joggers website and there are links to the flyer/poster, sponsorship form and ‘Who’s taking part?’ We nearly have 50 runners taking part so far, but I’d like to double that!!

Birthday Thanks from Phil Jackson
Many thanks to everybody who joined me to celebrate my 2x30th birthday. It was tremendous to see so many Malvern Joggers mates out on the Brioche run and you all made it a very special day for me. Special thanks go to Uncle Ron and to Jenny for helping Sheila in the kitchen. Same time, same place next year (but next year we'll get more bacon and more sausages). Sheila says we have gained a rather nice lady's jacket.

Chris says .... Next February (the 4th) it will be my turn to hit the big Six O. Inspired by the success of Phil’s Brioche Bash I am already planning my celebration which will be along the same lines Phil’s. That is, meet at my house at Fruitlands, pop down the road, over the golf course for a 7 to 8 miler and back to my place for a nosebag. More details in 11 months time. It will be worth the wait!

Phil and Sheila's Top 10 Really Useful Tips for Successful Marathon Training
Based on this morning's 19 miles
1. Make sure you have a really understanding wife/husband/partner/significant other/cat/dog/children
2. Make sure the strap of your Garmin/watch does not break half way round the run.
3. Make sure you have a really understanding wife/husband/partner/significant other/cat/dog/children
4. Make sure your gels are intact and not leaking when you place them in your pouch/pocket/belt otherwise you get a sticky, gooey mess.
5. Make sure you have a really understanding wife/husband/partner/significant other/cat/dog/children
6. Make sure you park the car where you intend to finish and not 3 miles away.
7. Make sure you have a really understanding wife/husband/partner/significant other/cat/dog/children
8. Make very sure you do not have your 60th All Day Big Birthday Brioche Bash the day before your 19 mile run.
9. Make sure you have a really understanding wife/husband/partner/significant other/cat/dog/children
10. Make sure you check the weather before you leave home so that you do not overdress and end up in a hot sweaty mess.
As you can probably see from this, I got things a bit wrong today and as a result, I learnt a lot; especially the bit about having a really understanding wife/cat/chickens.
Thanks, Phil

Kit Message
From our kit organiser, Steve
I now have a delivery of new kit available in all sizes - Prices are -
Vests £12.50, T-Shirts £15.50, Long Sleeved Shirts £16.50
Could all monies be paid by Cheque made payable to Malvern Joggers please - this makes accounting for stock and payment easier to deal with.

News and Stuff.... from Emma
Emma Gooderham...... I've been asked if I can pass on this info regarding a new ultramarathon (which can be done as a relay, full team or for the crazy ones, on there own). 52 miles starting from Top Barn, Worcester (where runaround sports shop is) and going over the malverns. 1st May. If interested check out the website www.ultrarunning.uk.com and find the Malvern Hills Ultra. I would love to do this one but have had to stop running for a while to give my poor legs a rest after last years pounding. Hopefully be up and running and competing in the early second half of the year, I have got a London Marathon place but it is unlikely that I will be ready in time to compete. However after doing this event 3 years in a row and having the honour of representing my country the last two years in ultra events (have I mentioned the Commonwealth silver at 100K? or the fact that I am ranked no. 1 at 100K in the UK over the last 2 years?) I think it is my turn to watch the masses on the TV this year and take a well earned break. I hope all other London Marathoners are getting on well and hang in there! It can be tough this time of year but just keep visualising how you will feel when you turn that last corner at Buckingham Palace and see the finish. There's nothing quite like it and the memory never fades. The harder the goal, the better it is when you reach it. Embrace the freedom running gives you and go for it.
Thanks, Emma

News of a new race
Worcestershire Race4Men 2010 – Sunday 11th April 2010 11am
Royal Grammer School, The Grange, Claines Lane, Worcester WR3 7RR
Contact, Alistair Craigie
Email .... worcestershirerace4men@hotmail.com
Entry fee £6
Alistair says .... We are looking for men and boys (please note that under 18s will need a signed parental disclaimer to take part) to run, jog, or walk 5k to help beat cancer.
If you would like to help raise money for Cancer Research UK, come and join us on Sunday 11 April 2010 for a day to remember!
Race4Men is a fun event, kindly organised by a supporter of Cancer Research UK, which aims to raise awareness of men’s cancers.
...... and one in the planning stage
From David Hibbitt of Worcester Athletic Club ......I am organising a mid week 10k in May or June.
My race will be around Bulmers orchards at Wichenford, probably the proceeds going to charity.

Chris says - I have supplied David with the date of our race, 16th of June, to ensure the dates don’t clash.

32 Hour Treadmill Challenge
From Nicki Stubbs of MSJ - It is 8am Saturday 27th to 4pm Sunday 28th February. All you have to do is put down on the board in the gym the amount of time that you want to do and it can be walking or running.
I would appreciate it if you would be able to talk to everyone and see if they are interested. I can always meet you all on Wednesday if that is easier.
Thanks, Nicola Stubbs. Personal Trainer and Sports Massage Therapist 07738464479

Reading half Marathon Place Available
From Catriona Robinson - I have a place in the Reading half marathon but unfortunately will be away in the Lake District when the event is being held, Sunday 21st March. Rather than wasting the place I wondered if anyone would like to take my place instead? Catriona’s email address is .... catriona@howsell.co.uk

Race Report
Muddy Woody 6, 14/2/10 by Jon Newey
An exciting Muddy Woody (6.5 ish miles), which unfortunately for me ended up with the same result as last year, being beaten into second by Matt James of Hereford. He did not have it all his way though and we ran most of the race together, taking it in turns to lead. Added to this Wye Valley's John Pullen was never more than about 15 seconds behind us. Dropped me on the run in to the finish and was about ten seconds up.
Where were the youngsters? Matt is knocking on a bit, Pullen is an MV 40 and I'm just weeks off this category too!
Nick Hitchings had a good run as usual in this race. He was 22nd after 49 minutes, with Roodie another ten mins back. Alison Hughes was 160th just over the hour mark.
I see we had a few in the Dursley Dozen too. Will try again to get someting in the Gazette. Hopefully they will not be devoting column inches in the Sport section to a free add for Eastnor's latest business venture.
Thanks, Jon
Dursley Dozen, 14/2/10 by Duncan Cresswell
I enjoyed this race very much. The immediate hill at the start was a little daunting and some climbs elsewhere on route were very long and steep, but the scenery and woodlands were wonderful, enhanced by a glorious winter sunshine. It’s well worth the drive down for a great Sunday run. Many thanks to Crampy for driving Megz, Mat Scriven and myself down there (and for the coffee and cake). Richard Penny also raced and was first Jogger to finish. I’m looking forward to running it next year, minus a hangover.
Thanks, Dunc

Run Report
Run from Morrison’s this morning by me
At last, some sunshine! Thanks to Jayne A. for leading us on a very pleasant 12.8 miler this morning. Well, pleasant for 8 of us, not so good for one of our ladies who took a nasty tumble along the Wells Road. I am pleased to inform those present that I have since spoken to her. She made it back home OK and will be back for some more on Wednesday night. That’s running not falling.
I found myself running a little bit further than I expected having told one of other runners that we would probably be running about 8 miles. Fortunately he coped with it very well and it’s what I needed after a week of using the cold weather as an excuse.

Race Preview – Rhayader Round the Lakes 20, 20/3/10
From Jon Newey - If anyone wants them, I have a number of entry forms for Rhayader Round-The-Lakes 20 mile road race. Road running generally bores me rigid, but this is different. It is March 20th at 1pm from Rhayader town centre and takes in the fantastic Welsh scenery around the Elan reservoirs and dams. At 20 miles long, a lot of people use it as part of their marathon preparations. There is the much hyped "massive climb" early on that takes you to the head of the valley, but it's not as viscious as most make out and coming early on you just plod up it anyway before the long descent to the lakes and dams.

One from last week repeated .... Malvern Charity Pancake Race – Tuesday 16/2/10 12.30pm
On Tuesday week, Malvern Rotary Club is staging their annual Pancake race. Here is more information from Jenny Field - The manager at Waitrose asked if MJ's would like to enter a team for the Pancake Race at Priory Park on 16 Feb. Teams of 4, entry fee £20 per team, plus sponsorship.
Tuesday lunchtime may not be the best time but if anyone does want to enter, if they let me know I will provide sponsorship forms.
Please find the poster for the event attached.
Jenny’s email address is ... jennifer.field@lineone.net

Membership
Welcome to new member, Anna Jeanette Cross.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 21/2 Wyre Forest MT8
Sat 27/2 MSJ 32hr Treadmill Challenge 07738-464479
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 28/3 MJs Running for Survival – 8am-6pm, Chase Inn
Sun 28/3 Forest of Dean Half Marathon
Sun 11/4 Race4Men – RGS Worcester
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
Old Cheese

Chris's Blog from 07 February 2010

Fellow Athletes,

The MJs 10K Race 2010
Massage from our Chairman Stuart - The 2010 Malvern Joggers race is going ahead on a very similar format to last year. We will use the same 10k course around Castlemorton Common and the race will take place on Wednesday evening 16th June starting at 7.30.
Pre booked entries will be £7 for affiliated runners and £9 for non-affiliated runners, plus £2 extra for any entries on the day. There will be a Malvern Joggers mug for all finishers and we are planning sausages and burgers at the Pheasant after the race.
The committees have decided that this year that we will give 50% of the profit to charity and would like your suggestions for the most appropriate organisations.
The club really got behind the race last year and we look forward to your encouragement and support again for the 2010 race.

Running for Survival – 28/2/10
From Steve Ollis - Last week, ‘Running for Survival’ was launched, to assist the survivors of the January earthquake in Haiti.
With the help of Sarah Grout (MJ), we should soon be teaming up with one of the local Rotary Clubs who will give logistical help on the day.
We have also decided to leave sponsorship as an option and raise the much needed cash through a minimum entrance fee of £10.
It would be great to see as many people taking part in this event as possible, not just Malvern Joggers!
Kind regards, Steve

Malvern Charity Pancake Race – Tuesday 16/2/10 12.30pm
On Tuesday week, Malvern Rotary Club is staging their annual Pancake race. Here is more information from Jenny Field - The manager at Waitrose asked if MJ's would like to enter a team for the Pancake Race at Priory Park on 16 Feb. Teams of 4, entry fee £20 per team, plus sponsorship.
Tuesday lunchtime may not be the best time but if anyone does want to enter, if they let me know I will provide sponsorship forms.
Please find the poster for the event attached.
Jenny’s email address is ... jennifer.field@lineone.net

Tuesday Speed Training
With Jayne Ackroyd - After last weeks hill reps, we are back at Morrisons at 5:45 on Tues this week for the next marathon speed training session.
We will be doing 3 or 4 x 1M reps fast, with 0.25 recovery jog in between. It will be fun ! All welcome.
Cheers, Jayne

Cycling/Triathlon Appeal
From Jon Ashley - Would any other Joggers with an interest in cycling/triathlon be interested in regular and/or intermittent weekend or summer evening rides ? Contact Jon by e-mail (jonathanrashley@yahoo.co.uk) or on 078033988783.

Race Report
Mayhill Massacre 7/2/10 by Chris Barker
This was the forth running of this event. I’ve done the other three and found the conditions to be different every time. One year it was fairly dry, another year frozen ground and on the other occasion it was so wet that a lake en-route had overflowed and flooded the path around it. This year it was a case of sticky mud which must have made running difficult for even the best runners. No results yet but lots of photos of finishers, 371 in fact including a special one of Roodie but more of that later.
In this, race number 3 of the MJs Champs league, 10 MJs were present. I’m not sure if I’ve got everyone’s name right but I think I spotted Nigel Sewell, Sim Foreman, Ian Dyson? Roodie, Dunc, Julie C, Steve Winwood, Old Cheese, Mark Watling and Jayne C.
It’s quite a toughie where the highest point is reached after two miles. Here we were joined by the very enthusiastic Cystic Fibrosis cheerleaders. Thanks for your support folks. You might think its downhill all the way after that but two miles before the finish you run most of the way back up to the top which at least gives you a long downhill run towards the finish where we were all presented with another t-shirt for the collection but a good one at that.
It was a pity about the views from the top of Mayhill due to the misty weather.
Now back to the photos on the race website. Look out for the one of Roodie (number 158 of 371). Apparently he has removed the inner pant from his shorts which makes them less supportive. One for the ladies, you might say!

Run Report
Bacon Buttie Run 6/2/10 by Paul Newman
On Saturday we held our latest Bacon Buttie run, these runs seem to be getting longer this one was 14 miles, (I had to do an extra 2 miles to make up my distance to keep on schedule) We started in Poolbrook and headed to Upton then back via Welland. On route we were beeped my the Old Big Cheese, one of these days we might just be able to tempt him to join us !! in the end we averaged around 8.4 min miles. Many thanks to Steve Ollis and Carl Anthony for joining me.
Thanks, Paul
Old Big Cheese was off to work. He’ll only be out of bed by that time if somebody is paying him! – Old Big Cheese
Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 21/2 Wyre Forest MT8
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 28/3 Running for Survival – 8am-6pm, Chase Inn
Sun 28/3 Forest of Dean Half Marathon
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Cheese

Chris's Blog from 31 January 2010

Fellow Athletes,

RUNNING FOR SURVIVAL – 8am to 6pm, 28 February 2010:
From Steve Ollis - I’m sure many of you will have seen the desperate pictures coming out of Haiti. As usual, I threw money into a charity bucket and went online to the DEC. But then I saw a young girl being dragged from the rubble after being trapped under a building for several days – the commentator stated: “all that she had left in her life was the dress she was wearing.” All her family was dead!
This is when I thought I had to do more and this is my idea – please see attached for more info.

Cross Country league
From Nick Hitchings - Anyone interested in running in the last Herefordshire cross country race on the 28th of February please e-mail me at threecounties@hotmail.com asap with your name and contact details and i will contact you with arrangements and timings. All abilities welcome, the womens race will be approx 4 miles and the mens 10k, we are being allowed to run as a guest team with a view to joining this summer and next winters cross country league.

Jacko’s Special Birthday Apricot Brioche Run
Phil Jackson - Saturday 13th February is a really BIG birthday for Phil. To celebrate there will be a special winter running of the APRICOT BRIOCHE RUN from the Old Stables at 9.30 am. Yes, there will be mud; yes, there may even be water, but it will all be great fun (run at the pace of the slowest). And afterwards, open house all day to ALL Joggers at the Old Stables for brioche (apricot AND chocolate), bacon butties, coffee, beer, wine, whatever. You don't have to do the run, just turn up. Hope lots of you will be able to come and help me get over the shock of turning 40 yet again.

Hill Reps with Jayne
An invitation from Jayne Ackroyd - As a change from our usual Tuesday evening speed format, we have HILL REPS this week !
So we are meeting at LINK TOP CAR PARK at 5:45 this Tuesday, rather than our usual venue. Please don't go to Morrison's !!
We will take a steady trot of about a mile from the car park to warm up, and then we will do (up to) 10 reps of 2 mins up Cowleigh Bank, with a jog back down.
It won't take too long, but it will a bit of a killer ! But there again, I am a beast :-)
See you there ! Cheers, Jayne

Attention All Marathon Runners
Vikksen calling - I have discovered a 'Podcast' on iTunes called 'Marathon Talk' which is in it's 3rd week....I listened to the last 2 programmes today on my long run and it's FANTASTIC, a must for all Joggers planning or worrying about their training for London or any other marathon. The presenters Martin Yelling and Tom Williams chat away to each other and have guests etc. It's full of information, motivation, inspiration...tips galore. Eighteen miles flew by this morning as I listened to these..oh, and they're free. Vikksen.

Malvern Splash Family Open Day
Saturday 6th February 2010, 10.30 - 4pm
The Splash invite you to ‘pop along and enjoy the waves and floats, H20 water disco, Wii consoles, free fitness workshops, face painting and much more’ You might even see The Vikksen there!

Race Reports
Underround Marathon 29/1/10 by Duncan Cresswell
This week I had an “enjoyable” run around the streets of London and took in many of its fantastic landmarks. 42 to be exact. Oh yes, I took in some of London’s finest tube stations and admired the workmanship of its stairs! Some not too long, many too long, and what seemed like even many more, FAR too long ….. 170 steps+.
The Underround is about 21 miles of road running and then rest is made up by thousands of feet of ascents/descents via steps and escalators; the escalators were surprisingly harder.
Anyway, I was armed with my water belt, some cash to refill my bottle, garmin with route mapped onto it, a shoe lace hanging from my neck with some printouts of the course as backup (which were needed 4/5 times), and my snap glasses case – to keep my ticket dry and crease free (and perfect to hold). I was nicely prepared: long runs were 10miles, 17miles (in the snow), 20 miles (at 5am) and then a taper of 12 miles. On the Wednesday and Thursday I rewarded my training efforts first of all by spending the best part of both days on my feet, walking miles at a toy fair, and then relaxing with wine and fine foods (and the wife) in the evening. Too much food really as I had no room on the day itself to eat breakfast….. oops!
I completed it in 5hrs 50mins, which ain’t bad considering it was really busy and I took a couple of wrong turns, so probably 5:45 ish really, but then who cares?!... I wanted to do it; I did do it, and would certainly do it again. A great route to do with friends.
Thanks, Dunc
Bournville Harriers Yacht Handicap 31/1/10 by Jayne Cresswell
This race should have been run back in December, but had to be cancelled due to the snow. Today 32 runners turned up for the race, with 6 being Malvern Joggers. The race is run in teams of two, who have to estimate the time it would take both of them run the 3.6 mile course. The winners are then the team that ran closest to their predicted time, no Garmins or watches allowed. It was a two lap course around the roads of Bournville, and was rather undulating. I ran with a lady whose friend persuaded her to run and she set the pace. During the race I kept telling her to run ahead if I was holding her up but she said she was fine, she was certainly pulling me along! When we arrived at the finish she commented to her friend that she had struggled to keep up with me so appears that we both pulled each other round. We all went back to the pavilion where there was a fine array of delicious cakes and tea. The results were soon in and two Joggers teams won prizes, Legless Ladies: Gillian and Liz McCann 4th place and Welland Wobblers: Jayne and Duncan Cresswell 2nd place. A raffle was also held and Duncan scooped 3 prizes, a bottle of whisky, some sports powder and hat. Fantastic, friendly race will definitely do it again this year!
The results are online at http://www.bournvilleharriers.org/vsite/vcontent/content/news/0,10869,5080-160368-177584-33174-304756-news-item,00.html.
Thanks, Jayne
Bournville Harriers Yacht Handicap 31/1/10 by Julie Caseley
This was one of the events that was postponed from December, but having said that, there were still 16 pairs of
enthusiastic runners. Malvern Joggers were represented by Jayne and Duncan Cresswell, Gillian and Liz McCann and
Samantha and myself. Samantha and I were the only MJ’s who ran together – the others strutted their own stuff and did a lot better! It was a very cold day which probably made us run far too quick or perhaps it was the thought of the lovely home bakes waiting for us in the hall. Well done to Duncan and Jayne (Welland Wobblers) who came 2nd (49 secs outside their predicted finishing time), Gillian and Liz (Legless Ladies) who came 4th (1:25 out) and Samantha and I (Teachers Vet) who came 11th (2:24 out). All the other teams were made up of Bournville Harriers. Duncan also won way too many raffle prizes – he’s going to be sloshed tonight!!
Thanks, Julie
Shifnall Gallop 10K 31/1/10 by Jenny Field
7 Malvern Joggers arrived at Idsall School Sports College Shifnall, this morning for the first running of this race. It had been organised by the 6th form pupils as part of their course work. The race proceeds are going to Midlands Air Ambulance. The facilities were very good. Plenty of changing rooms and loos etc. It was a very chilly morning with a sprinkling of snow on the ground but parking was right next to the start so we didn't have to remove our warm layers until the last moment. I think there was about 200 runners taking part. The start was on time and we set off on a very pleasant 10k course. It varied from road to field and back to road again. The cross country sections were well maintained with muddy areas covered with chipped bark. Mercifully there were no steep hills but a few gentle slopes upward and a beautiful gentle long downhill last mile. The marshalling was excellent, mainly 6th formers who must have been frozen by the time Sheila and I got to them, but who remained cheerfull and encouraging.
There were also an alarming number of photographers, go to www.idsall.shropshire.sch.uk to see them in a day or two. The water stop was well situated at a junction at 3 miles and approached again from a different path at 4 miles.
Debbie Woosey did a PB of 56.43, closely followed by Geoff at 56.49, hot on his heels with a PB of 59.?? was Grouty, she forgot to stop her watch Derrrrrrrrr! Sam Carrington came in at 60.03 followed 30 seconds later by Sue Sharp.
Sheila Jackson ran her socks off and dragged me along with her and we came in with PBs of 65 and a bit mins.
There was a finishing medal and a nice cloth goody bag from the Air Ambulance chaps with water, cereal bar and pen. We would highly recommend this race. It was very well organised with very friendly people, a great course in scenic countryside and was cheap to enter £6 . They are holding a 1/2 marathon on July 4th. cost £8. go to above web site for more info. It takes just over an hour to get there.
PS. We had a very good lunch after at a nearby pub. Thanks to Geoff for organising that and driving.
Thanks, Jenny

Run Report
LDBBR – 7.30am,30 January 2010 by Steve Ollis
The ‘Long Distance Bacon Buttie Run’ (12 miles) had a shaky start – Roodie came straight from work and immediately requested a cup of tea and then the new ‘Big Cheese’ rang to say he had overslept! Still, it was a fine crisp morning and with several roads still covered with a light dusting of snow, it felt good to be alive! We eventually met up with Stu in Welland and made our way onto country roads through Welland Stone and Castlemorton.
Hot tea, coffee and bacon butties warmed the ‘cockles’ on our return – thanks to Stu, Carl and Roodie for the good company.
Thanks, Steve

Race Place Available – Mayhill Massacre
Message from Jayne Ackroyd - I've decided not to do the Mayhill Massacre next Sun (7 Feb), so I have a
spare place if any other MJ would like it. First come, first served.
email jayne on ... jayne.ackroyd@mac.com

Forthcoming Event 1 – Dymock Half Marathon 30/5/10
From organiser, John Gurney – ‘Hello Folks & A Happy New Year , Please find attached entry form , map and poster for the above event . This year's preferred charity is Breast Cancer Research UK , in memory of my late wife Sue who passed away during October . Would appreciate it if you could put this info on your notice-boards , pass the word around your friends , neighbours and fellow members . Many thanks and sincere regards . John Gurney ps I have many photographs from last years race available on my computer so if anyone wants a couple then please advise’ .
Forthcoming Event 2 – Wright Hassall Regency 10k 11/4/10
From the organisers - For those who have already entered thank you, for those who have not this is a gentle reminder to enter soon.
For those who have entered. Your entry pack will be posted out mid March. You can check if your entry has been received in the FAQ part of the website www.regency10k.co.uk.
If you have not entered it is advisable to do so soon. We have passed the half way point, with just over 1200 runners entered so far.
The take up rate is faster than in previous years, so, if you have any friends or family who might be thinking of taking part please tell them to apply soon to be sure of their place. See www.regency10k.co.uk to apply on-line.
Russell Hall, Regency 10k Race Organiser

Membership
Please let Phil Jackson have your 2010 membership fee (£15) by the end of January. Any subsequent Championship League points after the 31st Jan won’t count until you’ve paid up. Phil’s address is The Old Stables, Running’s Park, Croft Bank, Malvern, Worcestershire WR14 4DU. No need to fill in the membership form again.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sat 20/3 Rhayader 20
Sun 21/2 Wyre Forest MT8
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 28/3 Forest of Dean Half Marathon
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 30/5 Crocodile 8
Sun 30/5 Dymock Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Cheese

Well done everyone – 2365 words, a four-pager!

Chris's Blog from 24 January 2010

Fellow Athletes,

MJs Champions League
The Committee have decided that the following races will be included in the Champions League up to and including
the first race in June.
7 Feb - Mayhill Massacre, 14 Feb - Wyre Forest MT8
7 Mar -Gloucester 20, 21 Mar - Scenic 6, 28 Mar - Forest of Dean Half Marathon
18 Apr - Eastnor 7
9 May - Crowle 10k, 16 May - Hereford Half Marathon
6 Jun - Malvern Half Marathon
Get your entries in now folks!

Membership
Welcome to new members Alyson Noake and Keith Ruff. We are 4 weeks into the new membership year and current paid-up membership stands at 73.
Remember that advantages of membership include......
1) Cheaper entry into races as an affiliated runner
2) Insurance
3) Membership of England Athletics with discounts at Sweatshop and Runaround
4) Participation in MJ Champions' League
5) The pride associated with being a member of the best and friendliest running club in the known (and probably unknown) universe.
Please let Phil Jackson have your 2010 membership fee (£15) by the end of January. Any subsequent Championship League points after the 31st Jan won’t count until you’ve paid up. Phil’s address is The Old Stables, Running’s Park, Croft Bank, Malvern, Worcestershire WR14 4DU. No need to fill in the membership form again.

Message from our Chairman Stuart re. The Eastnor Seven
Our friends the Ledbury Harriers need some volunteers on race day for marshalling and other jobs.
If you decide not to run and can help with the race please tell Stuart Brown or Jerry Greer.’

MJs Speed Training Sessions
From Jayne Ackroyd - Yay ! We finally made a start on our post Christmas Marathon speed training sessions on Tues, after a couple of aborted weeks because of the snow.
A wide range of runners made it out on Tues, range from pretty fast through to those taking a more sedate pace. Bit of a killer it was too ....
I have to report, that having gone through all of last year with no falls trips or other injuries during these sessions, we had our first faller on Tues night. And it was our Chairman, Stuart, on his first session !! No
major damage though, hopefully :-)
For a bit of variety next week is shorter faster reps: up to 9 sets of 400m fast interspersed with 200m recovery jogs.
Same time, same place next Tues: 5.45 @ Morrisons. All welcome.

Forthcoming Event 1
SCENIC SIX, PEOPLETON, WORCS - SUNDAY MARCH 21st 2010. 11.00am
Organisers Camba Events have emailed me with the following - This popular multi-terrain six miler raises much needed funds for St Richard's Hospice in Worcester, and takes place on it's traditional date two weeks before Easter (which is early this year). The race starts with a two mile tarmac section along a quiet country road, before turning left to take in a mixture of footpaths, tracks, grassland and fields ~ then heads back through Norchard Farm to the finish line alongside the barn. There is also a shorter two mile fun run, which uses a similar mix of tarmac road and countryside, finishing in the same place. Car parking is available within 30 metres of the start/finish, and we have excellent facilities at the Village Hall some 400 yards away. Every finisher in the six mile race receives a medal, while fun run finishers receive a certificate. We also award trophies to the first three men & ladies, as well as a good number of category prizes. And don't forget the cakes ! There is always a large selection of sandwiches and cakes available in the village hall throughout the morning ~ an ideal way to wind down with a coffee & a cake while you wait for the results & prize presentation.
Forthcoming Event 2
Cotswold Marathon & 35 Mile Races
From Emma Gooderham - On 21st march there will be a Cotswold marathon and 35 miler at Temple Guiting, Gloucester. This is a new event which will be run by Norman and Anne Wilson who put on a lot of events in the Gloucester area (Gloucester Marathon this weekend and Boddington 50K to name a few). They are looking for helpers for this event and will pay £45-50 plus travelling expenses. If anyone is interested could you drop me an email and I'll pass details on. Even if it is for a few hours they would be grateful for the help. Of course you could also enter this event which sounds like it could be quite stunning scenery wise, and I suspect a little challenging as it is not generally flat around that area. I am quite tempted myself. Many thanks, Emma
Forthcoming Event 3
Blakedown Bolt - Not a lot of MJs in this one last year but in case you were considering it for this year but in the words of the organisers......In the last few days one of our regular entrants has kindly brought to our attention the fact that our 18th June date and race time clash perfectly with England’s match against Algeria in the 2010 Football World Cup. The 2010 Bolt will now take place on Friday 25th June at 19.15."

England Athletics Coaching Courses
Info supplied by our Secretary Phil......
2 new courses that have been added to the Midlands coach education programme:
Strength & Conditioning
Date: 13 and 14 March 2010. Venue: Alexander Stadium, Birmingham. Cost: £100
Maximum number: 12 so places are limited – please book early. Course Code: MC0148
Children in Athletics
Date: 20 March 2010, Venue: Solihull School, Solihull, Cost: £60, Course Code: MC0149
Details of all our courses can be found on the following link:
www.englandathletics.org/coaching-courses
There is currently availability on both the above courses, but should you wish to check availability for other courses, please contact our Customer Services Department on 0121 781 7271.
Application forms can be downloaded from the England Athletics website.
I would be grateful if you could circulate this information to your contacts.
If you are no longer the Secretary for your Club, could you please email me the contact details for the new Secretary so I can update our records.
Kind regards, Morag Ford, Education Co-ordinator , England Athletics - Midlands & South West
Wellington House, Starley Way, Birmingham Int Park, Solihull, B37 7HB, Tel: 07920 532558
Website: www.englandathletics.org

Triathletes Swimming Training
Massage received from Kerry Tudge of Malvern Splash
Limited spaces only. Please contact 01684 893423 for more details.
Please see the attachment

Cheating Chinks!
Check this out......http://uk.eurosport.yahoo.com/21012010/58/marathon-cheats-caught-hitching-lifts-hiring-imposters.html

From Bernd Dumke
our daughter's coach (Bud Baldaro - Uk endurance coach) is hosting some interesting guests and asks us to spread this info around - maybe some Malvern Joggers are interesting in!
Kind regards, Monika and Bernd

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 21/2 Wyre Forest MT8
Sun 7/3 Gloucester 20
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 28/3 Forest of Dean Half Marathon
Sun 18/4 Eastnor Seven
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K
Sun 16/5 Hereford Half Marathon
Sun 6/6 Malvern Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Cheese

Chris's Blog from 17 January 2010

Fellow Athletes,

Speed Training
From Jayne Ackroyd - Yay, the snow has gone and speed training is BACK !
We will be meeting at Morrisons, Tues @ 5:45. All welcome !
After a mile to warm up, this weeks intervals will be 4 sets of 1 mile fast with 0.25 miles recovery. Quite a tough one, but at least we'll be back on the road, after a couple of weeks on the treadmill.
Hope to see a few of you there, Cheers, Jayne

MJs Exercise Sessions
From Stuart Brown - Many thanks to Paul Newman who suggested a Joggers exercise class to get us through the last of the snow. Paul came up with the idea early on Tuesday and found that the MSJ sports centre had 2 free slots. We opted for the Thursday session and the rest is now MJ history.
About 25 Joggers turned up, from gentle joggers to speedsters, so it was a great opportunity to spend time with joggers who we don’t often get to run with.
MSJ coaches Nik and Fiona put us through our paces for an hour in a runner focused circuit training session. Jogger funds will pick up the £50 tab for the session. There was much discussion about having a regular class. Let us know what you think.

Race Report
Not the Roman IX 17/1/09 by Julie Caseley
Six MJ’s travelled to Stratford-upon-Avon this morning for Not the Roman IX. What a super day – brilliant sunshine, dry and calm – especially after the recent weather we’ve been having. The race was a peculiar distance at 12 km (approx. 7.5 miles) so can only be compared with itself from one year to the next. The race HQ was at the NFU Mutual Sports and Social Club which was about a kilometre from the start. The marshals were enthusiastic and friendly and the prize presentation was well organised and extensive. I finished 5 seconds slower than last year – I should have been more aggressive at the end!! The MJ runners were Dave Ratchford (53:17), Ian Dyson (1:00:04), Julie Caseley (1:02:18), Eric Bromage (1:09:45), Rob Ashworth (1:14:33) and Jayne Cresswell (1:14:53)
Thanks, Julie

Forthcoming Races
From Tricia Cavell of St Richard’s Hospice.....
Scenic Six – 6 miles multi terrain course around the fields and footpaths of Peopleton.
This popular run in it’s 8th year is on Sunday March 21st 2010. Those of you that have taken part before will also know about the legendary cakes in the village hall at the end!
If you happen to be “resting” for any reason marshals and helpers are always required – please e-mail me your details
Further information on the attached entry form – we do hope you can join us and look forward to seeing you there.
Tricia Cavell
PS A date for your new 2010 diary – Sunday September 5th
St Richard’s Hospice Worcester Half Marathon, Top Barn, Worcester. In it’s 2nd year. Off road.
Fundraising Manager, St. Richard's Hospice, Wildwood Drive, Worcester, WR5 2QT
E-Mail: tcavell@strichards.org.uk Tel: 01905 763963
The entry form is attached.

Membership
One new member to report, Susan Matthews and our current membership stands at 62. Welcome, Susan.
Please let Phil Jackson have your 2010 membership fee (£15) by the end of January. Any subsequent Championship League points after the 31st Jan won’t count until you’ve paid up. Phil’s address is The Old Stables, Running’s Park, Croft Bank, Malvern, Worcestershire WR14 4DU. No need to fill in the membership form again.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 24/1 Gloucester Marathon
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 - Peopleton
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Cheese

Chris's Blog from 10 January 2010

Fellow Athletes,

Recent Committee Decisions
Your new committee have held their first meeting, discussed various aspects of the club’s activities, and new Chairman Stuart Brown has emailed me with the following.....
1. We have given the go ahead for the 2010 MJ 10k race on Wednesday 16th June. The race committee are meeting tonight to make a start on plans.
2. We agreed that Jerry Greer should contact Ledbury Harriers to discuss the possibility of putting on a joint race.
3. Most of the Championship League races for April to June have been agreed but we are waiting for dates before confirming the others.
4. A number of suppliers are being checked out for effective high visibility running bibs before we place a bulk order.
5. A budget of around £360 was agreed to send up to 4 MJ’s on coaching courses. Jenny Field may be the first to go.
6. Malvern St James will be contacted to discuss the possibility of having an MJ trophy cabinet at the sports centre.
7. Summer venues were discussed. The proposal is to give the Bush at Callow End a rest this summer and run from:- British Camp, Welland and Hanley Swan (instead of the three Kings) . We are going to look at The Chase Inn for the two 5 Wednesday summer months.
8. We need suggestions for another summer venue. It should complement the other locations, have plenty of safe parking, a variety of interesting runs and if possible a decent pub. Any ideas?
See also under ‘Membership’ (lower down) a request for existing members to renew their membership and the bearing this has on Champions League points. New members always welcome.

Speed Training - Off
From Jayne Ackroyd - Unfortunately at present the pavements are still too slippery for fast running, and I don't think it would be safe to be running on the main roads in the dark. Given the weather forecasts between now and Tuesday, I don't think it will have improved sufficiently by then, so I'm taking an early decision to cancel this week.
Fingers crossed its better for next week ! Cheers, Jayne

Some Cold Weather Running Info
From Jon Newey....At any time of year it is always worth consdering what the wind is doing when planning to go out running and it's vital when the temperatures are as they are right now.
This is because of the Wind Chill Factor. What can be a cooling breeze on a warm summer day can at best make a winter run a bit miserable and at worst life threatening.
I ran up the Beacon on Saturday from Malvern Link. It was sunny and cold; about freezing in the Link and considerably colder at 1400 ft on the Beacon. There was also a north easterly wind blowing. The weather forecast put this at about 15mph in Malvern. It's remarkable that this wind makes it feel more like minus 6 celsius to exposed skin.
The club website has Professor Moores Clothing chart underneath the weather bulletin. If the wind is blowing, then shift down a line or two when deciding what to wear.
If you are heading up to high ground, then the temperature will be colder than down below anyway. Add in the fact that at 1400ft the wind will be about another 10 or 15 mph faster and the wind chill will take you well below minus 10 degrees celsius. as a runner you may also be hot and sweaty having trudged up hill for a while. You'll cool down even quicker in this state. On Saturday I was certainly keen not to linger for the view! Imagine falling badly early on in the descent from high ground and having to limp slowly down, or worse having to stop completely and wait for help.....
Check out the chart here for a table of wind chill temperatures
http://www.bbc.co.uk/devon/weather/wind_chill_pop.html
If you still don't believe me about how inportant this is, then ask our own Roodie about his experiences in the Ian Roberts Fell race last March!
Wrap up warm, Jon

Marathon Running
Just to repeat..... the New Year/Spring is upon us and some of our runner’s thoughts are turning to Marathon training/running. If you are intending to run one or more marathons this year can you please let me know which ones. This may well motivate other MJs to do the same one. You will then have someone to chat to en-route...if you can spare the energy!
Later this month on the 24th it’s the Gloucester Marathon. It starts at 11am and 500 places are available. I know we have more than one MJ who is interested in doing it.
I have had a few responses, as below. Anyone else?
Sim Foreman - In response to your request for those doing marathons this year - I am sigend up (along with Chris Lewis-Farley - who was mentioned as Jogger in the Gazette much to his delight!) for the Wye Valley Ultra on Sunday March 7th. This is a 30 miler from Ross-on-Wye to Lydbrook in the Forest of Dean and then back again (assuming you are not eaten by bears or captured as breeding stock by Foresters).
Did a good 20 mile x-country as part of training for this and these will continue mainly early Saturday mornings. I will combine a session with a BB run for thos join me - date tbc.
Stuart Brown - I am doing the London marathon in late April and a 35 miler in early April. There may be others, but no promises at this stage, though Gloucester is a possibility. Just a pity the weather can't be guaranteed.
Steve Ollis - Steve Roode, Pete Cowling and I will be running the Prague Marathon on 9 May 2010
Talking of the Wye Valley Ultra, Sim informs us that you can do Wye Valley as a team event each doing 10 miles if MJs wanted another title...
Are there anymore marathoners with something to report?

Forthcoming Races - Shifnal Gallop 10K
We have received details of the following from the organisers, for your enjoyment. Attachments attached.
I thought you might be interested in a new 10K race – the Shifnal Gallop 10K that will be on Sunday 31st January. It is a shorter version of the Shifnal Steeplechase Half Marathon (which will be on 4th July this year) and will also be based at Idsall School/Sports Centre. I have attached an entry form and a map of the course – please be aware that a small part of the course in not a public right of way but the landowner has given permission for race day.
Enjoy your running, Gareth Morgan, Teacher and Race Organiser
And another one....the Action Heart 5, Sunday 28 February 2010
As a previous entrant of the Action Heart Runs, we are contacting you with full details of The ‘ACTION HEART 5’ HEART RUN to be held on Sunday 28 February 2010, starting and finishing at Russells Hall Hospital at 9.30 am.
We are pleased to announce that for 2010 the entry limit will be 1000 runners and we are introducing 100 places for walkers. Walkers will be allocated their own race numbers and will be ‘set off’ 30 minutes before main race. There will be no entries on the day for either runners or walkers. .
Once again we have been successful in gaining the support of Dudley NHS Primary Care Trusts for which we are most grateful. The annual Action Heart Run has now become a well-known and
prestigious event in the 'running calendar' both locally and nationally and is enjoyed by participants of all abilities.
Due to the generosity of our sponsors adidas, we are planning to repeat our offer of sponsorship incentives as follows:- * £50 + raised : adidas sweatshirt * £100 + raised : adidas running shoes
As well as being a well-established and popular event on the running calendar, the Action Heart road race is our major fundraising event. We are pleased to report that this year’s run raised
over £20,000 in 'sponsorship' which is a magnificent achievement for our Action Heart charity.
All money raised from this event is used to develop the service provided by our cardiac rehabilitation programme to people within the local community who have suffered a heart attack, undergone heart surgery or are affected by heart disease in any way.
Please find attached a copy of our application form and we look forward to receiving your entry in due course. Alternatively you can log onto www.runnersworld.co.uk and enter online.
Yours in 'Health & Fitness' , ACTION HEART

Membership
Membership currently stands at 53. Our latest new member is Debbie Woosey. Welcome Debbie.
Also, Please let Phil Jackson have your 2010 membership fee (£15) by the end of January. Any subsequent Championship League points after the 31st Jan won’t count until you’ve paid up. Phil’s address is The Old Stables, Running’s Park, Croft Bank, Malvern, Worcestershire WR14 4DU. No need to fill in the membership form again.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 17/1 Not The Roman IX – Stratford
Sun 24/1 Gloucester Marathon
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 (TBC)
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Cheese

Chris's Blog from 3 January 2010

Fellow Athletes,

The New Year is upon us and some of our runner’s thoughts are turning to the Marathon. If you are intending to run one or more marathons this year can you please let me know which ones. This may well motivate other MJs to do the same one. You will then have someone to chat to en-route...if you can spare the energy!
Later this month on the 24th it’s the Gloucester Marathon. It starts at 11am and 500 places are available. I know we have more than one MJ who is interested in doing it.

Next , we have The Vikki Sivertsen’s Virgin Marathon tips or
Calling all Virgin Marathoners!
I’m running the Paris Marathon in April but this year I will not be blogging on my training! However, for those who are just starting their marathon training for the first time, whether or not you are following a structured programme or doing your own thing, I thought I would give you an insight to a few of the little things that I found made my intense schedule easier to follow. I am very self disciplined when it comes to exercise and have a lot of will power, however, as I exercise for a living and have a family my own personal training is hard to fit in – but I always manage it, Aside from the obvious, I find keeping these little things handy have helped me get out of the door in a hurry:
I have a draw with ALL my running stuff in ...so EVERYTHING is easy to grab when in a rush to get out.
My favourite running accessory – my running sunglasses, if you have been out over the last few days you know how dazzling the sun can be, mine are ‘Infield’, non slip and lightweight.
A couple of pairs of thin running gloves, so if you get warm when running they are thin enough to put in your pocket.
A selection of ‘Buffs’ can be worn around your neck, on your head, around your wrist – really versatile bit of kit for warm and cool weather.
Lip salve
Vaseline – rub up before you go out, it’s surprising what can chafe and where!
Tea tree oil – one drop pretty much cures athletes foot over night.
Lavender oil for burst blisters, cuts and grazes.
Twin skin (double layer) running socks to prevent blisters.
Running/sports knickers - basic, no cheese wire or lace!
Compression socks ‘a la Paula Radcliffe’ to help with recovery in the lower legs post run, can also help with calve cramps, discomfort in the shins. Run in them or put them on for half an hour after a run.
If you can afford ‘skins/2XU, as compression socks but in a variety of leggings/t shirts.
Lavender pillow to warm in the microwave for aching neck and shoulders if hunching on cold runs
Nuun tablets, if you sweat a lot, pop one of these in 500ml of water, replaces lost salts/electrolytes
2 pairs of running shoes to alternate, to give them chance to recover between runs.
Micropore tape to tape toes/heels/orthotics to prevent rubbing
Towling wrist bands or similar
Ibuprofen
Bum bag (big enough for phone, key, jelly beans, gels, lipsalve, but close fitting so that it doesn’t bounce around)
Easy to carry water bottle
Sun block
Keep an ice pack in the freezer, failing that a cheap bag of frozen peas labelled ‘do not eat!, so that they can be re-frozen, great for inflammation, aches and injuries. (RICE – rest, ice, compress, elevate, for recent injury and inflammation then book in with a physio or sports therapist ie Kate Gower at Malvern Splash.
Any advice on strength training/stretching/core work to complement your running programme you can find me on ‘Facebook’ (Vikki Sivertsen) or come to one of my exercise classes at the Spa or Splash (no membership necessary @ Splash). If you get injured and can’t run for a week or so try Aqua fit with me on Tuesdays at the splash, this will keep your cardio fitness up without any impact.
Enjoy your training as well as the big day itself!
Thanks, Vikksen

Not sure about the training?... join Jayne.......
Marathon speed training
From Jayne Ackroyd – ‘Just a reminder that my marathon speed training group starts this week - Tuesday 5th Jan, 5:45 pm @ Morrison's.
Whilst this is primarily targeted at runners capable of a half marathon between 1:40 and 2:05, or a 10k between 45 and 55 mins, I have a plan for accommodating faster runners, so all are welcome ! (Faster runners please
bring a stopwatch or a Garmin)
This weeks session comprises: 1 mile jog to warm up; then a long rep of 1.5 miles fast with a 0.5 mile recovery jog repeated three times; then 1 mile to cool down. The session will last about an hour in total.
See you there ! Cheers, Jayne ‘

Race Reports
Golden Button Challenge 2009 31/12/09 by Julie Caseley
This race was exactly what you would expect at a Ledbury Hunt organised event – lots of horsy people with 4 x 4’s with picnic baskets and champagne close at hand. Our red Citroen was very easy to spot in a big field! We arrived in plenty of time to see the horses and riders canter from Town Street Farm, Tirley to Forthampton, 3.5 miles away,
for the 1st of two horse races. It wasn’t long before they were back in sight, jumping over the fences between flags which marked the course.
Then it was the turn of the foot racers. At 12 noon we made our way to a double decker bus which transported us from the farm to Forthampton where the horses started. It seemed like a very long and cold journey but thankfully we were able to leave our warm gear on the bus which was taken back to the farm. Many of the riders from the 1st
horse race were also running in the foot race, including Richard Dunwoody. He’s as fast on 2 feet as he was on 4 legs!! On the bus we were “treated” to a guy changing out of his jodhpurs into running kit complete with a change of underpants. He didn’t attempt to cover anything up and delighted in giving everyone a quick “flash”!!
Fortunately, there were no formalities at the start of the race and we were off within minutes of arriving in the field. Everyone went off like whippets and headed for the first obstacle of hay bales. The rest of the run was plain sailing with going underfoot I would describe as “soft”. The run adjacent to the river was lovely but then there was the final jumping of a ditch before the run in to the finish.
Just as we finished, the 2nd race horse and riders were making their way to Forthampton. Again, it wasn’t long before they were galloping back over the fences to the finish. There were hot dogs, burgers, venison. pot roast, etc. on offer. The prize presentation was swift and efficient for both riders and runners but not very extensive.
I intended this to be a “one off” race as it was quite expensive at £15 for 3.5 miles but after having to pay an extra £10 to park the car in a field, I felt this was a bit much, especially since I specifically asked if parking was free. Be warned!!
Thanks, Julie
Hereford NewYear 10k - From the rear by JENNY FIELD
I was rather hoping for deep snow when I woke up on New Years day then I could have stayed in bed but it was clear and sunny if a little parky so I had to get up for the run.
Grouty drove us very expertly over some very ice roads to Hereford.
Geoff, being used to my driving so not a good passenger, was a bit twitchy at first as I'm sure Jo's bruises will testify. He said you can drive him anywhere Grouty.
The reception at Hereford Rowing Club was as cheery as the weather with lots of remarks about the good turn out of Malvern Joggers. Registration was quick and easy .
It was nice to have so many New Year wishes from all the fellow Joggers.
Sheila Jackson and I, as is now our habit, were running together joined this time by Jo Haynes who was a 10K virgin.
The course was as advertised rural and undulating. I am sure there was a lot more UP then Down! It was a bit icey in stretches but the marshalls were very good at warning us about the bad stretches so we all managed to stay up right ,even Sheila.
The route took us past some very nice houses, around some pretty country lanes but the best bit was a splendid view of Hay Bluff covered in snow glitting in the sunlight , worth all the ups just to see that.
Jo who had been very worried before hand did brilliantly and led us up the hills and never flagged at all.
The last hill on the way back (I don't remember going down it on the way out) was a bit of a blower for me but having Sheila and now Jo to keep up with I made it.
It was great to see Phil who had come some way back up the course to cheer us on and run with us for while, the crowd on the last corner were in fine voice even though they had had to wait some time to cheer us on.
Just towards the final straight Sheila decided that we had to over take the chap in blue who we had been slowly gaining on for the last K. She whipped past him on the inside just as he moved into the corner and I had visions of a grand collision and falling at the final stretch, but she was too nippy for him and urged on by her success I overtook him on the outside to join her for the joint crossing of the finishing line followed very closely by Jo who would have been right there with us if the finishing stretch had not been so narrow. Our trusty band of supporters Geoff, Grouty and Sam who all had had good runs, were there with big hugs for us.
It was a the most 'undulating' 10K I have done so was pleased with my time, only one minute slower then Westonbirt which was really flat.
As always we chatted on the way round enjoyed the views and even overtook a few other runners but mostly we really enjoyed a good start to the New Year!
Thanks, Jenny
New Year’s Day 10K 1/1/10 by Chris Barker
The sunny weather certainly brought the MJs out in force this morning down by the river at Hereford. It was of course the morning after the night before but that didn’t stop 22 MJs lining up on the start line. No doubt they are all so dedicated to their sport that they abstained completely from the falling-over water the night before! Of those 22, there was an equal number of gents and ladies including some not often seen. We hope to see a lot more of them in 2010.
The race treads a well worn path, for me anyway. I put in a record breaking performance. No, not my finishing time more a case of my eighth appearance in it. It was also my slowest although we won’t go into that.
At least the race went ahead. Two or three days ago it wouldn’t have happened with a large patch of ice on one part of the course which needed to be skirted by going on to the grass verge by the side of it. So that’s what happened to my PB!
Back at race HQ (the rowing club) tea, coffee and biscuits were available to the runners at no extra cost. You could also buy something stronger from the bar if you hadn’t had enough the night before.
It’s quite a competitive event and prizes are hard earned. I thought this was going to be a blank day for the club but I’m pleased to report an award for the flying Scotswoman Kareen Mann who was first in her age category with some MJs asking how old? when her name was announced. How old and well done! It was cold but it was worth it. I’ll be back for another bash next year.

Forthcoming Race
2010 San Domenico 20 Mile Road Race - 28th March 2010 (Good Marathon Training)
San Domenico Road Runners (Cardiff) invite you to do this one.
Dear running club,
Your members who are doing a spring marathon may be interested in entering our 20 mile road race that is four weeks prior to the London Marathon. In the last three years we have had entries from as far away as Yorkshire, London and Devon. I have attached a postal entry form (PDF) and more information is available on our website: http://www.sandomenico.org.uk/
Online entry is available via the Runners World website:
http://www.runnersworld.co.uk/events/viewevent.asp?en=53964
and the UK Results website:
http://www.ukforms.net/onlineforms/php/Applicant.php?EventID=563

Some Secretary Stuff from Phil
Membership - The Club membership currently stands at 44. Cheques payable to Malvern Joggers or cash to me (Phil Jackson) ASAP please. Remember, if you are not a member you are not entitled to enter races at the cheaper, affiliated rates and you won't be included in the Championship League.
NYD10K - Thanks to all the Club members who stayed on at Hereford on Friday (in spite of the cold) to cheer in our slower runners. It makes a really big difference. There was a great turn-out on Friday. I counted 22 members.

Crowle 10K - 9/5/10
The entry forms for the Crowle 10k have just become available at www.crowle-online.co.uk/roadrace . Early entry is recommend as the limit is only 500.
31 members of the MJs did this race last year despite it clashing with the Tewkesbury Half Marathon and 5 mile races where we had 14 runners.

A Message from Dean Henman, Sports massage practitioner (dip)
Hope you have had a great christmas, just sent you a thank you letterto all the joggers that have supported me last year, and a price list for 2010....much appreciated if you could email all the joggers!
Thanks for your time, have a happy new year! Please see attachments .Regards, Dean

Bath Half Marathon
Your sponsorship is requested......
I am writing on behalf of Temwa, a small charity helping to rebuild a beautiful community in Malawi which has been devastated by AIDS. Our website www.temwa.org.uk gives full details of our projects.
I just wondered if any of your runners would be interested in running for us in the Bath Half Marathon on March 3rd or the Bristol 10k on May 9th. We have places in both runs and ask that runners aim to raise £150 minimum.
Being a small charity we do find it hard to fund runners but feel passionate about our work which is helping a wonderful group of people. In one primary school of 900 over 300 pupils are orphans, they don't need an orphanage as the extended family take care of the children - but they really need support to build a sustainable future.
It would be wonderful if someone felt they could help us. The closing date for the Bath HM is only a few weeks away, so please get back to me sally@temwa.org.uk .
Happy New Year to you all. Sally Taylor, Temwa volunteer

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 24/1 Gloucester Marathon
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Scenic 6 (TBC)
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon
Sun 9/5 Crowle 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white or florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy new year,
The Cheese

Chris's Blog from 20 December 2009

Fellow Athletes,

MJs Santa/Sherry Run, MSJ,– 23/12/09
On Wednesday night the 23rd, if you’re not still Christmas Shopping, we will have our annual Christmas run around Malvern. This involves dressing up in whatever seasonal paraphernalia you can find (antlers, tinsel, Santa outfit etc ) and running around Malvern in the usual fashion. Instore, on the retail park, usually sells this type of thing, at Christmas anyway, so there’s no excuse! On route we will call in for a glass of sherry and a mince pie at someone’s house (mine for one). Geoff & Jenny have also offered (see below)

As Jenny says..... Geoff & Jenny would like to offer a 'booze stop' at THE LODGE, BACK LANE on Wednesday evening. All runners welcome to drop in and its downhill all the way back to M S J! Geoff will not be running so will be there all evening. The Lodge is the first gateway on the right down the Waitrose end of Back Lane. Happy Christmas, Jenny

Xmas Do
Thanks to everyone involved, especially Roodie, in the organisation of our Christmas Party at The Pheasant last Wednesday. It was a full and interesting evening’s entertainment, to say the least. The draw for the clubs three 2010 LM places was made with Graham Cramp, Jayne Cresswell and Lin Hiles taking those places.

Champions League
Our club competition for this year has come to an end without the final event taking place! This morning’s Bourneville Yacht Handicap was cancelled in the interests of safety (icy roads) and will now be run next month. Well done to this year’s winner of our Championship, Duncan Cresswell with Julie Caseley taking the ladies prize.
The 24 races which make up next year’s championship will be announced shortly when I have looked to see if there were any races last year that were more popular than some of those that were in this year’s competition. This means looking at a lot of race results and going back through our CN race reports over the last 50 weeks.
The first event of next year’s will definitely be the New Year’s Day 10K at Hereford.

Marathon Speed Training
From Jayne Ackroyd - After a well-earned Christmas break, Tuesday night speed training will be back with a vengeance !
Starting on Tues 5th Jan at our usual time of 5.45, we will be following a programme targeted at the Paris & London marathons in April. We will do this session every week, whatever the weather !!
The group will be aimed at people currently capable of running a half marathon in the 1:40 - 2:05 range, or a 10k in 45-55 mins. All who fit this criteria are very welcome to join us (it is not ladies only !)
Leading a speed training group is more tricky than the usual groups as the whole point is to go as quickly as possible during the fast bits, but not be so spread out that we can't regroup during the recovery section. So I hope that you will understand that although I would like to invite absolutely everyone, I have to set a range of speeds to make the group workable.
The starting location will vary from week to week, so I will keep the team updated via e-mail. So if you would like to join us (or would like to know more about what is involved), please e-mail me at jayne.ackroyd@mac.com and I'll put you on the mailing list!
If anyone would like to run a parallel group on a different night, or for a different speed range, than I'd be more than happy to share my programme & approach to the sessions. It really does work !!

Some Messages from our Secretary Phil
I have received notice of the Annual General Meeting of the Amateur Athletic Association on Sunday 14th March 2010 at the Alexander Stadium in Birmingham. If anyone wants to attend could they let me know please.
Also,
I have received a copy of "Setting the Pace" the magazine from England Athletics (Winter 2009). Amongst the many interesting articles and items is a feature on the Commonwealth Mountain and Ultra Distance Championships held in Keswick in September. Included are the results of the Women's 100k race in which the person who came 2nd was one Emma Gooderham (ENG) in 8 hours, 4 minutes and 9 seconds just 20 minutes behind the winner. Emma helped the England team to overall victory! Well done Emma (kept quiet about that one, didn't she!) I have a spare copy of the magazine if anyone is interested in finding out about forthcoming coaching courses.

Medoc Marathon
From Roodie - This is a date for your diaries Saturday 11th September 2010 - Wine Marathon as previously completed by Andy Pete and myself, it is a Joggers must do event akin to the London Marathon but better - in 2007 we did 23 wine stops, whisky, beer and alot more!!!
check out the address below
2010@marathondumedoc.com

The Underround Marathon
News from Duncan....Following the disappointment of not getting into the London Marathon this year - altogether now ...... aaaahh! ........ means that I can now try and get to do the Underround. Runners world did a spread about earlier on this year and has stuck in my mind ever since.
Here's some blurb from the website:
"underround is a new anytime running challenge of circa 42kms, visiting 42 London Underground stations totally on foot. The added twist is to go to all of the 42 platforms as well using the stairs or escalators, on the clockwise journey around London’s Famous Streets. The circuit has over 30kms of route between stations and thousands of metres of climb/descent underground that will make this a real ‘Marathon Challenge’ you will want to add to your Running CV."
It only costs £10 to enter and can be done anytime. I'm aiming to do this in January/February so if anyone else would like to journey down with me to complete this mad challenge then please let me know.

Race Reports
Great Langdale Xmas Pudding 10k, 13/12/09 by Phil Jackson
One of the most beautiful valleys in the country, Great Langdale lies in the heart of Lakeland and extends west from Ambleside until it is brought to an abrupt halt by the mountains of Crinkle Crags and Bow Fell. On its northern side lie the Langdale Pikes with Harrison Stickle and Pike O' Stickle dominating the view, whilst on its southern aspect is the impressive peak of Pike O' Blisco. So here we were then, in the midst of this wondrous mountain scenery, standing in the middle of a frozen, muddy field on a glorious cold, sunny day for yet another 10k road race. The start and finish were at the Sticklebarn Tavern (top pub) and followed the only road east on a very undulating course. After nearly three miles there was a loop through a wooded time-share estate and then back along the same undulating road the way we had come. I was delighted as I ran out of the loop and headed back to the pub to see Sheila just entering the loop and looking very good. The course was so undulating that I thought there was no chance of a PB so the 44.15 time (one minute off the Evesham PB) came as a bit of a surprise. I was 81st out of 379 and 4th in my age group. Sheila was chuffed to finish in 1.07.33. It was a really friendly (a lot of the runners seemed to be people on holiday like us), enjoyable race and we both received an enormous Christmas pud each. Highly recommended.
Thanks, Phil

‘The Not The Boxing Day Boxing Day Run’
Jon Ashley - From my house 8.30 am start bank holiday Monday 28th December. distance 8-10 miles not fast followed by Mulled wine & other seasonal fare.

Membership
The new membership year begins on the 1st of January. Would all existing members please renew their membership by sending a cheque to our Secretary Phil Jackson at The Old Stables, Runnings Park, Croft Bank, Malvern, Worcestershire WR14 4DU. The membership fee remains unchanged at £15. No need to fill in a membership form again. New members always welcome. Could be the best thing you ever did!

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Wed 23/12 MSJ – Santa/Sherry run
Sat 26/12 Cross Keys – Suckley (subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Mon 28/12 ‘The Not The Boxing Day Boxing Day Run’- Jon Ashley’s house 8.30am
Wed 30/12 MSJ
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Big Cheese

Chris's Blog from 13 December 2009

Fellow Athletes,

MSJ this Week
Those who will miss out on their usual Wednesday night run due to the party, and anyone else for that matter, can meet at MSJ on Tuesday night at 7pm.
Those who are not going to the party can meet at MSJ on Wednesday as usual.
So, MJs at MSJ on both Tuesday and Wednesday this week, at the usual time.

A message to the Gentle Joggers from Jenny - Very sorry gang but I have to cancel the run I said I would do on
Tuesday evening this week as I am unwell. Normal service will be resumed next week. JENNY

Worcester Christmas Run, 20/12/09
A Reminder from St Richard’s Hospice......
Why not join the FIVE mile FESTIVE run in aid of St Richard’s at Runaround, Top Barn, Sunday 20th December –all proceeds to St Richards.
Everyone who runs is allowed extra helpings with their Christmas lunch!
Entry form attached
Tricia Cavell, Fundraising Manager, St. Richard's Hospice, E-Mail: tcavell@strichards.org.uk

‘The Not The Boxing Day Boxing Day Run’
Jon Ashley - From my house 8.30 am start bank holiday Monday 28th December. distance 8-10 miles not fast followed by Mulled wine & other seasonal fare.

Race Reports
Andy Reading Memorial 10k, Chesterton nr Bicester 13/12/09 by Jayne Ackroyd
After the Stroud Half, I set a last pre-Christmas challenge for the Tuesday night Speedsters. This was the Andy Reading Memorial 10k which is run around the village of Chesterton near Bicester.
Seven Speedsters rose to the challenge so Lyn, Viv, Sam, Sue, Gillian, Geoff and myself drove over for the relatively civilised 11.00am start. We were also joined by Grouty, and Jenny would have been there, but for the onset of
a nasty cold. (Get well soon, Jen ! x)
Parking, baggage, and most importantly loos were all faultless! It was however, a bit cold, rather windy and showery so we were all a bit chilly waiting on the start line! The course was billed as flat and fast, and certainly it felt reasonably level as we started round some quiet lanes, with only a couple of minor undulations when we crossed over bridges.
Unfortunately, the middle part of the course was a long, painful slog round an airfield which seemed to go on forever, and was very exposed to the elements. Having battled through the wind it was a relief to leave the airfield at 8km and head for home. One last bump as we crossed the bridge over the main road, and it was on to a downhill finish with a mercifully short last sprint through the cricket field to the line. I finished in 47.56 which was a PB by nearly 40s. I knew that Lyn wasn't far behind as she took over 2 1/2 mins off her PB in a suberb time of 48.27 and Gillian was about a minute further back in 49.31, but still cracked 50 mins. (This was a great relief to me as I had been threatened with all sorts of horrors had the speed training failed to deliver !!) Next home was Geoff in another PB of 53.04 and then Viv in 54.46 who missed a PB by 21s, but did look as fresh as a daisy and admitted that she probably could have gone faster. Sam and Sue smashed their target time of 57 mins to finish with new PBs in 54.57 and 55.25 respectively, and Grouty took a huge 5 mins off her PB to finish in 1:01.08!
Well done to everyone on some fabulous performances today, it was great to see all the hard work pay off ! The delightful pub lunch afterwards was very well deserved :-)
P.S. Marathon speed training will start in the new year. Check out next weeks club news for details !
P.P.S. Hot news from the Lake District - Jacko completed the Great Langdale 10k today in a new PB of 44.15 ! Wow, there's just no stopping him !
Thanks, Jayne
Andy Reading Memorial 10k, Chesterton nr Bicester 13/12/09 by Sarah Grout
I think we were 8 MJs taking part today: Jayne, Sam (Carrington), Sue (Sharp), Viv, Lyn, Gillian and Geoff... and me - bringing up the MJ rears as usual, well somebody has to, it may as well be me.
Now I’m not saying that Jayne is competitive, but she kept overtaking us on the M40 on the way and was quite smug about it afterwards. I also got some rude comments about my eyesight from Sam which I thought was a bit below the belt.
We arrived safely despite my eyesight and lack of urgency. A beautiful bright but chilly day and we huddled together in the Sports Pavilion as long as we could for warmth and banter. The course was pretty flat and quite fast – mostly road and airstrip surfaces. For me I did it in 1hr, 1min and a few secs, and that made my heart sing, but this was largely due to an event that happened during the race........ Today’s event was in aid of Macmillan Cancer Support, and so, from my perspective, this was definitely one to do. I was running for my brother, who, with his wife, came to support me from Banbury, although he is not well. At 4km I had what we call ‘a Macmillan moment’ – something that takes you completely by surprise and reminds you why you might be supporting the charity. A fellow runner, a lady called Donna, ran alongside me, and out of the blue thrust a £10 note in my hand, thanking me for running for Macmillan (I had my Macmillan running vest on). We continued for about 2 km together and I heard about how she had lost her father and 19-year old daughter within 7 months of each other. BUT she was so positive and encouraging and grateful. I couldn’t have had a greater boost and motivator. I continued with a look of wonderment on my face, and so, you see, took over 5 minutes off my PB, all thanks to being spurred on by Donna, and my brother.
All in all it was a Good Day, we lunched in style at the Great Western Arms in Aynho, thanks to Geoff’s perfect research in advance. Also my son Jeremy took part in the children’s 1000m race and came 3rd, winning an unexpected lovely trophy in the presentations afterwards.
Thanks, Sarah
Mortimer Forest Hill Race, 13/12/09 by Jayne Cresswell
Nine foolish people decided to run Mortimer Forest 10 today, but the weather was kind to us as it wasn’t raining although it was a bit chilly. For those of you who don’t know the race it is a very hilly 10 mile course which makes the Worcester Beacon race feel flat. The first climb is done in single file as there are very few passing points and I cant believe anyone could run up it, then there are the dreaded switch back 3 steep but shortish up and downs, the hills just keep coming. As well as contending with the hard run, I also had to put up with the insults, one from John Newey about feeling sorry for the sweeper uppers who had to get cold due to those who cant run the course and feel the need to walk J and then at the end by Duncan who said he was trying to beat an old Vegan runner, who looked about my age J. I finished the course in 2:31:44 which is slower than when I first did it back in the 90’s but I was younger, childless and about 1 stone lighter, even so I was disappointed with my time – my Dad thought I should have run it in 2:10!
Those who ran included –
John Newey – 1:15:29 and 5th man (bet he didn’t have to walkJ), John Bristow – 1:20:22, Rich Penny – 1:20:02
Graham Cramp – 1:32:27, Steve Roode – 1:40:45, Duncan Cresswell – 1:48, Julie Caseley – 1:55:10
Julie Mitchell – 2:05:40, Jayne Cresswell 2:31:44
Thanks, Jayne

Local Runs 6/12/09
MJs were a bit thin on the ground this morning at a chilly Morrison’s. Only five of us in total, with some of the usual participants breaking new ground in rural Oxfordshire. Whilst some our other runners enjoyed a paddle through the mud at Mortimer Forest we took a dry route through Leigh Sinton, Bransford and Powick and finished up sampling the delights of the A449. Thanks again to leader Stuart H. Also there, Mark W, Carl A, me and token lady Ginny.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Tue 15/12 MSJ
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot – Wolverhampton
Sun 20/12 Bournville Yacht Handicap
Wed 23/12 MSJ – Santa run
Sat 26/12 Cross Keys – Suckley (subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Mon 28/12 ‘The Not The Boxing Day Boxing Day Run’- Jon Ashley’s house 8.30am
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 6 December 2009

Fellow Athletes,

Annual General Meeting
The 2009 AGM saw a healthy turn-out of MJs at Manor Park Sports Club last Wednesday.
Stuart Brown was elected as Chairman for 2010 and Julie Caseley voted in to the new post of race captain.
Any Other Business threw up numerous points such as our participation in a local Cross-Country league and a special t-shirt for anyone completing a specified number of races. All points raised in AOB were recorded in the minutes and will be discussed by the new committee subsequently.

Golden Button Race
Some entry information from Julie Caseley
Further to the flyer attached to the Club News regarding the Golden Button Race on 31st December, when I came to enter I found some vital bits of information missing.
Entry form with cheque needs to be sent to Louise Daly, Brainge, Putley, Ledbury, Herefordshire. HR8 2RD
Cheques should be made payable to "The Ledbury Hunt Ball"
No need to send a SAE as numbers can be picked up on the day.
Park at Town Street Farm - runners will be bused to Forthampton where the race starts then runners run back the 3.5 miles.
I think that's about it - sounds like a bit of an adventure!!! Regards, Julie

Race Reports
Florence Marathon 29/11/09 by Peter Wilson
Usually after a marathon my initial feeling of "never again" is eventually replaced by "well maybe in a couple of years, but I'm not promising". However, no sooner had I got London out of the way this year I began thinking about doing another one, which makes me fear I'm beginning to succumb to the bug that eventually leads people to do crazy things like running seven treadmill marathons in seven days in the Sahara (I may have confused some of the details but you know what I mean).
In my search for a second marathon this year I decided it had to be somewhere worth going, which immediately ruled out Wolverhampton. Preferably Europe but nowhere hot and most importantly it had to fit in with the incredibly complicated movements of my mother, who we'd need to look after the kids for the weekend. The cogs turned and out popped the answer - Florence in November, which suited us fine.
So after a modicum of training but nothing that bore too much resemblance to a schedule (I decided to wing it and see what happened) we arrived in the lovely city to find it crowded only with runners rather than the usual hordes of tourists. The course promised to be fast, starting on a little hill overlooking the city then descending to an entirely flat meander around town. In the first few K it was easy to get carried away and perhaps I did, tracking the 3 hr 15 pace group with what proved to be wild optimism. Drinks stations were positioned every 5K and offered water, tea and something called 'sali'. I knew that meant salt but thought it must also be what the Italians call an isotonic drink so I thought I was being sensible in concentrating on taking a cup of that at every opportunity. Round about halfway I began to tire as my energy levels dipped and from then on, no amount of fluid - water, tea - or more salt! - made any difference. I was dehydrated and didn't enjoy the second half one little bit. Eventually I crawled to the finish in 3 hr 55, which put quite a dent in expectations.
Despite all that it was quite an experience to sample running Italian style. From the sights (palaces and churches) to the sounds (runners singing a quick burst of opera when they sensed the acoustics were good) it was memorable, and where else mid-race would you have to dodge a Fiat 500 chased by a police officer blowing a whistle? And the pasta before and after was great.
Thanks, Peter
Santa Fun Run, Monmouth, Sunday 6th December by Sarah Grout
I thought members might like to hear about an event that my family attended today, the Santa Fun Run organised by the Spirit of Monmouth Running Club. I was in my fundraising capacity, so couldn’t run unfortunately, but my son Jeremy took part. This was an all-inclusive family event of 1.3 miles open to all ages and abilities of runner. The route is attractive, town-centre, fairly flat and mostly run on pavements.
Christmas fancy dress was positively encouraged, and with one or two exceptions – I think everyone obliged, it was a sight to behold, with lots of Santas, Mother Christmases, reindeer and not to mention the local army guys dressed in green tights, trying to look like a Christmas tree - a bit of Christmas (eye) candy for the ladies, and the highlight of the event for me........ Not in the same sentence I should say that the whole event had a really good ‘feel good factor’.
I think over 350 people took part and what was really nice was the team entries for school, family, pub and business. I can think of several MJ families who might be interested to compete on a level playing field with their kids against other families, it was truly motivational for the kids. Jeremy, aged 10, was hugely inspired by running alongside adults and as a direct consequence was carried along by the pace and managed to come in 4th overall, and was the first under 16. The event is set to take place on the first Sunday in December every year, so we will be aiming to put in a family entry next year. I recommend it to all running families, particularly those with younger children.
Thanks, Sarah
Centurion RC Grand Prix 5, December 2009 by Julie Caseley
Last years’ Cardington Cracker was still relatively fresh in my mind so, rather than run the risk of more falls on steep descents, I decided to take the path of least resistance. Therefore, today I ran the Centurion Grand Prix 5 at blustery Solihull. This is the second in a series of 6 races (one each month until April) and as luck would have it, prizes were awarded to the first 5 finishers (men and women) and the 1st three in the over 50 and under 19 age categories. In January prizes will be awarded to the over 60’s and under 17’s. There are different category prizes every month so I suppose certain races could be targeted depending on what age group you’re in.
The route was 1 one mile lap along the river followed by 2 extended two mile laps along the river and around the park making up the 5 miles altogether. It had rained a lot in the night so some of the paths had standing water and the grass verges were a bit muddy but on the whole it was a very flat course. It was nip and tuck with Richard Baker but he got the better of me in the end by a few seconds.
I would only do any of the other fixtures it there was nothing better on at the time but I did well out of it this morning coming 2nd in the age category mentioned (not the under 19!!) and collecting a £15 gift voucher for Sutton Runner. Sounds like a shopping trip to Sutton Coldfield next Saturday instead of Malvern or Worcester. I finished in
40:34.
Thanks, Julie

England Athletics Coaching Courses
Information supplied by Phil Jackson
Please find attached the latest flyer showing coaching and leadership courses in the Midlands and South West.
Further details of courses can be found on:
www.englandathletics.org/coaching-courses
If you follow this link you can use the search facility to find a suitable course at a local venue. e.g.
Leadership in Running Fitness; Perry Bar; 21/2/10
Level 1; Perry Bar; 13/3/10
Should you wish to check availability for a course, please contact the EA Customer Services Department on 0121 781 7271.
Application forms can be downloaded from the England Athletics website and there is also the option to book online for the Leadership in Running Fitness courses.

Local Runs 6/12/09
From Phil Jackson - We had a very nice run from Ginny's house this morning (10 of us), up into the Hills and via footpaths to Holywell. We were very lucky with the weather, just managing to fit the 10 miles or so into a window of sunshine! No rain.
Gentle Jogs by Jenny Field- This Sunday morning 6 of us gathered at Morrison’s for a 5 1/2 mile run to Leigh Sinton and back. It turned out to be a perfect morning and a very enjoyable run. We only had one heckler on route and why Roodie wasn't running I don't know!
Next Sunday I will be doing the Bicester 10k so will not be doing a club run.

Christmas Party – 16/12/09
From Andy Milton - The tickets for the Christmas party are for sale from myself and Roodie at £10 pp.
This will include transport. We will be selling them Wednesday both before and after the run.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot – Wolverhampton
Sun 20/12 Bournville Yacht Handicap
Sat 26/12 Cross Keys – Suckley ( subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 29 November 2009

Fellow Athletes,

Annual General Meeting
This will be taking place at Manor Park Sports Club (just up the road from MSJ) on Wednesday 2nd of December.
7pm for a 7.30 start. I have the agenda ready to email out, I just need confirmation from my fellow committee members on a late change to it.

The Golden Button Race
It’s organised by the Ledbury Hunt, takes place on New Year’s Eve and is described as a 3.5 mile traditional steeplechase along the banks of the River Severn based at Tirley, Gloucestershire.
I’ve been sent the details and I think it’s worth a closer look.
In the words of the organiser.....It should be a fun event, and a bit different given the mix of horse and foot-races, and there will be a pig roast and beer tent at the end. I hope it may be of interest to some of your runners as a leg-stretcher in the season of over-indulgence!
As you will see, the entry fee is £15 (please ignore the £20 on the website entry form), and this gives free entry to see the horse racing as well for foot runners. Please have a look at the website for some general information on the event, location maps etc, and please let me know if you have any questions (you can ring me on 07814 422 689). You can also get in touch with Louise Daly as per the information on the flyer, and advance entry forms should be sent to her.
Many thanks again for your help, and I hope we may see you and some of your runners on the day.
Kind regards, Mark Russell, 07814 422 689
Please see the attachments

Club LM Places
There are four people in the draw for the three places. The closing date for entry into the draw will the day before (15th of December).

Race Reports
Cotswold 10K, 29/11/09 by Julie Caseley
I thought I was going to be a lonely MJ at this event but was delighted to be joined by Mark Watling. We were warned that it was not a PB course as it was undulating with a sting in the tail at about 4 miles. It was quite a cool day and it did rain for a while but the course itself was predominantly downhill for the first half with a few
minor undulations. However, what goes down must inevitably go back up again and true to their word, just after 4 miles there was a relentless hill for about ¾ mile until we rejoined the main road with just over a kilometre run back to Temple Guiting Village Hall. The course was pan handle in shape running through Kinneton and Guiting Power. There was no finishers momento and only boxes of biscuits for the winners but the results were quick and efficient and the marshals friendly. I was pleased with my time of 51:00 and for the first time I appear on the first page of the results!! Mark finished in a time of 53:54.
Thanks, Julie

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Wed 2/12 MJs Annual General Meeting – Manor Park Sports Club 7pm for 7.30 start
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 22 November 2009

Fellow Athletes,

Chairman Vacancy
I have decided not to seek re-election at our forthcoming AGM. I feel I have done my ‘bit’ for the club since it began in July 2003 and would like to stand down to make way for someone else. I will still be producing the Club News as usual (subject to confirmation) so please keep sending your contributions, whatever they may be.

Annual General Meeting
This will be taking place at Manor Park Sports Club (just up the road from MSJ) on Wednesday 2nd of December.
7pm for a 7.30 start. The Agenda will be announced following this week’s committee meeting.

Wednesday Night Hill Run
Mark Cusack informs me that this will taking place on Wednesday so everyone who would like to take part is asked to bring a head torch.

Tuesday’s Hash
This week’s trail is being laid by our Ginny and it’s from the Prince of Wales, Newtown Road. The theme is St Trinian’s!! all welcome, meet at 7.00pm

Calling all Marathon runners
Here’s Steve Ollis and he’s thinking ‘big’ for 2010......
Following in the steps of The Silver Streak himself (aka Phil Jackson), Roodie and I sense bigger and better things for 2010.
We have decided to use our Wednesday nights from early January 2010 to concentrate on hill reps, speed training and anything else that we can think of!!
If anyone fancies joining us, please let me or Steve know over the next few weeks.

Race Reports
Shakesphere Raceway 10K, 21/11/09 by Julie Caseley
When I arrived at Long Marston Airfield it looked as I expected it to – very flat and desolate. There were over 600 registered competitors. I noticed on the entries that Stuart Day and David Ratchford were suppose to be there but I didn’t see them either before or after the race. Perhaps they looked at the weather forecast and thought better
of it!! The route of the race was pinned up at the registration tent and it looked extremely confusing with lots of switchbacks. In the end it wasn’t that bad – I just followed the person in front and the occasional yellow arrow and painted bricks on the runways – it was too windy to put up tape. At about the half way point it was an amazing
site with runners seemingly scattered all over the airfield. It was just lead runners way ahead of everybody else, slower runners further back on the course and everyone else somewhere in between! This was the second running of this event and the next one is on Saturday, 6 March 2010 if anyone is interested in a potential 10k PB on a not very interesting course. However, the organisers were extremely kind and helpful. There was a slight hiccup at the presentation as they were unable to say at the time who had won the Female Vet 45+ and 55+ prizes – they will be notifying people by post. I finished in 50:58.
Thanks, Julie

Run Reports
Stu’s Gang 22/11/09 by Chris Barker
This morning it was choice of meeting up with the usual crew at Hanley Swan at 9 or meeting up with Dunc for a 10 miler at Birtsmorton. I was ready to run at 9 so that was that, sorry Dunc. A bumper number of MJs assembled although around half ‘took off’ with Jenny to do a GJ type run.
I was reminded when I got there that I had agreed to lead to which is something I had completely forgot. After a quick think off we went off heading south. We soon hit the mud, that is, as soon as we went off road but at least it wasn’t raining, well, not until we had run 1.5 miles. Then it rained for the rest of the run. The heaviest rain started falling when we were furthest away from where we started. Isn’t that always the way!
We completed 7.35 miles in total in the Hanley Swan/Welland area the furthest point being a bit past the Anchor Inn on the Welland/Upton Road. If you’re round that way, watch out for electric fences. I got a jolt on 2 occasions. A combination of my carelessness and maybe rainwater being a good conductor of electricity! Fastest I moved all morning! Thanks to everyone who turned up and stuck it out with me. Mud and all!

Hereford Duathlon & Triathlon
From Nicki Goodwin of BBC Hereford & Worcester......
I'm pleased to let you know that the Hereford Duathlon is back. After a couple of years rest, we're hosting it once again with a slightly shorter race for beginners or those who fancy getting to the cake stall first!
Next year our races will be…….
Hereford Duathlon - April 25th, Hereford Triathlon - July 4th.
I've attached a duathlon entry form, would you be able to let your members know please?
Many Thanks, Nicola - Hereford Tri Club, Nicola Goodwin, BBC Hereford & Worcester
Tel - 01432 355255, E-mail - nicola.goodwin@bbc.co.uk

‘Courses to help your club/group ‘
I received the following this week from the Sports Partnership – Hereford & Worcester. It may be of interest to one or two. At least it helps pad out the Club News......
Dear All, At the County Sports Partnership we have our Coach, Volunteer Development Programme. As part of that we offer courses/workshops from Sports Coach UK/RunningSport/Independent First Aider across Worcestershire and Herefordshire.
We want to up skill coaches and volunteers who work in the community. Please see attached the up and coming courses that we are running and currently taking bookings for, from November 2009 to February 2010. There is one addition to this print of Coaching Children and Young People at Worcester University on Mon 14th Dec 6.30-9.30pm.
There are a couple of courses that I would like to bring to your attention;
Coaching Children & Young People, Mentoring Sports Coaches, Analyzing your Coaching and Funding for your Club
These are the courses that we are running we don’t run these courses very often and want to make sure people do not miss out.
If you are a Clubmark club or working towards personnel from your club can receive a subsidy to go on our courses.
Please go onto our website to find out more and book a place www.morethansport.com/courses
Please can you pass this information onto other clubs, coaches, volunteers, development officers etc.
Any questions please ask, Thanks, Georgie
Georgie Fenton, Training and Development Officer, Sports Partnership Herefordshire and Worcestershire
g.fenton@worc.ac.uk 01905 542260 07825 365329 www.morethansport.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting – Manor Park Sports Club 7pm for 7.30 start
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 15 November 2009

Fellow Athletes,

Race Reports
SUICIDE SIX (or Come on you Joggers; where were you?) 15.11.09 by Phil Jackson
There were just the four of us for this glorious, exciting race (me, Julie C, Ian Barker and Steve R). In my running career of three years there are only three races that I have done every year, the Crocodile 8, the Acorns Half and this one. It's really cross country, all off road, with steep hills up and down, more ankle-sucking wet mud than you can shake a stick at and a nice deep, exhilarating stream crossing. All great fun. The course changes every year and this year was the shortest ever at 5.64 miles which was a bit of a disappointment; I'm used to races that are slightly longer now. The start was a bit of a chaotic, noisy, muddy, mass brawl and whilst Steve and Julie got away smartly I was a bit too diffident and got caught up in masses of slow runners who were afraid of mud and hills. All too often we were reduced to a slow walk on the narrow paths and I found this very frustrating as I lost sight of the other two Joggers. (There's a moral here; start near the front!) It was a bright, sunny morning and a real delight to get going along the lovely wooded tracks and paths, using the descents to accelerate past runners and walkers who were afraid of going downhill at any speed and working hard past others struggling and sliding about up the hills in road shoes. Julie and I were in our trail shoes (Mizumos and Inov8s respectively but Steve was wearing a pair of Walshes which he had kept very quiet about and which were obviously extremely effective; memo to self: Sheila is buying me a pair of Walshes for Christmas. Must tell her). Having passed Julie on the highest part of the course, I eventually caught Steve at the bottom of the steps about half a mile before the finish and, joy of joys, he didn't know I was right behind him! Once at the top of the long flight of steps it was a downhill sprint to the finish but unfortunately, at exactly the wrong moment, Steve just happened to glance over his shoulder and he spotted me. I've always known he's got a very fast finish when he wants, so he was off like a frightened rabbit and that was it. I finished in 49.49 about 10 seconds behind him. Terrific race, great atmosphere, lots of lovely people. So where were the rest of you?
Bit of a contrast to New York.
Thanks, Phil
Roodie’s contribution - I did the Suicide six today in 50:55, I think I was about 4 minutes up on last year but couldn’t find last year’s time so don’t hold me on that.
I looked round with about 200 to go and Jacko was catching me fast, you should have seen me go don’t know where I got the energy from, Phil should run in every race I do(he would still kick my ass on the road though), Don’t know where Julie came as I had to rush off Sorry.

Cocktail Party
Thanks to everyone involved in the organisation of this. It was great fun and I was really impressed with the trouble they had gone to create an authentic cocktail party atmosphere complete with the Canapés, Sushi etc. And such immaculately dressed Joggers! Matalan must have sold out of bow ties. Bit a shock for anyone who turned up in Jeans, like my twin brother! The next social presentation is, of course, our Christmas Party. See you there.

Run Reports
Thanks once again to Stuart Horsfall for another of his Sunday morning mystery tours. We could do with a wacky name for this group. Any ideas? We set off with me thinking, down The Ridgeway, through Eastnor Park and back up from the Gullet. In fact we went totally in the other direction over the hills and back through Colwall and Evendine so I won’t be starting a career as a Fortune Teller. Five gents, seven ladies and a black dog set off on this one. The Black Dog (Immortalised on the album Led Zeppelin 4 – track1) is welcome anytime. It ran with the group throughout and didn’t shoot off at the front ignoring everyone else!!
Next Sunday’s run will probably find us meeting at The Swan, Hanley Swan. If you’re not doing the walking thing with Eric you might like to join us. You might have to bring your own Llama though. Don’t worry if that doesn’t mean anything to you.

Jogger’s Christmas Party – Wednesday 16th of December
Message from Andy Milton ......
The tickets for the Christmas party are for sale from myself and Roodie at £10 pp. This will include transport.
We will be selling them Wednesday both before and after the run.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New year’s day 10K
Sun 10/1 New year’s 10 - Gloucester

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 08 November 2009

Fellow Athletes,

Cardiff Half Marathon
I watched the Channel 4 programme this morning in the hope of spotting an MJ or two. Jon Newey could be seen hogging the camera at the start but I didn’t see anyone else.
Here’s Peter Wilson’s take on it.... I've already seen these highlights on a Welsh channel (don't ask!) and spotted Samantha Caseley at one point. Sadly I didn't make the edit - not telegenic enough.
S4C also showed extended highlights of the Snowdonia Marathon and Ruth Johnstone was in shot quite a few times. The commentator mentioned her by name more than once. It was the only bit of the commentary I understood!

Club LM Places Draw
Lin Hiles has now joined those in the draw for the club London Marathon places having been rejected through the ballot, long-standing club member, never done it before etc. There are four people for three places meaning there will be a draw at the Christmas Party.

A message from Jenny & Geoff
Just to let you know Geoff and I will not be running on Wednesday our groups know and will organize themselves.
I will be doing a 6 mile run on SUNDAY 15th NOVEMBER at 9 am starting from MALVERN ST JAMES SPORTS CLUB.

Race Reports
ING New York City Marathon 1/11/09 by Phil Jackson
I travelled to New York by means of 2:09 Events and the whole thing was brilliantly organised. For anyone else thinking of doing an event abroad I thoroughly recommend 2:09 Events as they take care of everything for you, including race entry, flights, hotels and other little extras, like getting you to the start. Early on the Friday morning we had a gentle jog into Central Park to recce the last couple of miles of the marathon and the finish area and then on the Saturday we took part along with 15,000 others from all over the world in the International Friendship Run, a four mile jog from the UN building to Central Park. It was incredible to see just how many different nationalities were represented. Race day itself began with a 5.00am wakeup call for breakfast in the hotel and then at 6.30 a private 2:09 coach to Staten Island for the start. We were very strongly advised to wear old warm clothes at the start. They would be discarded just before the race and recycled for local charities - we resembled a huge crowd of very fit homeless people.
All the runners went into three villages (blue, green and orange) to take on more fuel and liquid and wait for the remaining hour or two before the start. This gave us all plenty of time to discuss race strategy and get advice from experienced runners such as " if you find yourself on the lower deck of the Verrazano Bridge, stay in the middle so you don't get peed on by the runners on the upper level (this is an urban myth, I saw no piss). At the start there were three "waves", one starting at 9.40, one at 10.00 and one at 10.20. Each wave containing the three colours (I was in the second wave in green, therefore on the lower deck) and each wave had several corrals depending on your estimated finishing time (this is where it all broke down because as far as I could see all the corrals got mixed up). The atmosphere was incredible and after a speech from Mayor Bloomberg and a rousing rendition of the Star Spangled Banner, we were off!
The first mile was a cold, blustery climb up the Verrazano Bridge. The second was down off the bridge and here you could really let go (sorry, Neill; 6.41 for that mile and suddenly I was near the front of the wave!). Then it was a long, long trek through Brooklyn. The crowds were fantastic in their support, yelling my name so much I felt as though I was royalty. I tried to keep the pace slow but failed miserably. We ran through Afro-american, Latino and Hasidic neighbourhoods, the ethnic mix changing but the music, cheering and enthusiastic encouragement ever-present.
At the 13 mile point it was up and over another bridge and into the third New York borough of the run (five bridges, five boroughs), Queens, for just a few miles. We then had the long, long incline of the Queensborough bridge over the East River into Manhattan itself. We were on the lower deck, totally enclosed and you just had to get your head down and get on with the slog. Coming off the bridge is a steep descent round a sharp bend back under the bridge onto 1st Avenue. Here, at mile 16, was the Macmillan cheering point and they really lifted my spirits and I was able to put on a bit of a spurt as a result. 1st Avenue is dead straight for 3.5 miles and again is a slight incline. Ahead of me there was a river of runners as far as the eye could see, up into the distance. Again, I just got my head down and got on with it. It was a slog up to another bridge (19.5 miles) for just a mile or so in the Bronx, then another bridge back into Manhattan and this time 5th Avenue (this is were I collided with a large lady trying to cross the road in front of the runners; I bounced off her and carried on; she went flying into the crowd with a satisfying shriek). At mile 24 I began to tire and was worrying about the little switchback hills in Central Park. Inspirational placards held up by the crowd ("Pain is temporary, Pride is permanent"; "You have no f*****g choice but to finish") and another Macmillan cheering point made sure I didn't notice the undulations. By now people were slowing down, walking, collapsing all around me but I kept going. There was a superb band at Columbia Circus (Walk This Way!) and then it was under the 26 mile banner and there was the finish!! I had a 3:45:00 pace band on my wrist and I knew that I had plenty of time in hand but even so I was astonished at the time (3:35:18) which was beyond my wildest dreams. Medals, foil blankets, drinks, food, it all became a blur as I made my way very slowly but very happily out of Central Park and back down Broadway to my hotel. A fabulous day, a fantastic atmosphere and the celebrations went on long into the night on the streets and in the bars. I owe a huge debt to Neill Williamson for making it all possible for me and for making me believe and to Viks, Jayne and all my other Joggers friends for their support and encouragement. Awesome!
Thanks, Phil
Sodbury Slog 8/11/09 by Dave Brett
FANTASTIC - If any Jogger had doubts about the Sodbury Slog they need to be banished for good. This race has tremendous support, excellent marshalling, friendly people, a good turn out of Joggers (Hard Core) and a very well packed goody bag on finishing. As always, mainly off road a bit of a hill or two and a few ditches but apart from that nothing that a Jogger woudn't take in their stride oh and a bit of mud thrown in for good measure.
On the whole definitely a race not to be missed and you can easily see why it has been voted into the top six for the last few years.
Thanks, Dave
Sodbury Slog 8/11/09 by Jayne Cresswell
Ten foolish Joggers arrived at Sodbury this morning for the annual Sodbury Slog. This year there had been a change of route due to lack of permission from the council to run across the common due to the damage that 1200 runners cause, therefore the course was reduced to a paltry 8.5 miles (Duncs Garmin recorded just under 9 miles – but could that have been due to him running around the mud?). We had the usual minutes silence followed by the Last Post and then the race was off. There was the run along the road through the town, then onto the mud. It was rather boggy in places but this could be avoided if you wanted to miss out on all the enjoyment. I heard one stupid woman say that she hoped she didn’t get her top dirty, gosh was she in for a shock! Running along one of the fields I encountered a queue to which I thought it must be the first dipping of the day, there were cheers from up above so I prepared myself for a good wash. Little did I know that this queue went into the next field along three of the edges so a long wait was ahead until I got the long awaited bath. Whilst waiting a group of people were talking about the various fancy dress outfits and one person mentioned Mankini Man and wondered if he was running this year. I had to inform them that sadly he wasn’t running due to a knee injury and no other Jogger would take his place- their faces fell in disappointment. Eventually I got my long awaited bath and decided to just jump in. The race then continued and we had quite a few climbs and hay bales to climb over. Then a long paddle in a brook with water up past the knees. This was the last of the swimming and the race continued across muddy fields and common land until the road to the finish. Thank you for the support from Paul Newman and Alison Hughes. After the race we all set off for the pub, but unbeknown to us all a Remembrance Sunday Parade was happening and we were unable to leave due to road closure, we eventually left the pub at about 4. A fantastic day was had by all.
Thanks, Jayne
Sodbury Slog 8/11/09 by Julie Caseley
Seven Malvern Joggers braved the cold, wind and rain to run/trudge in this mornings’ Sodbury Slog. My trusty navigator was somewhere between Los Angeles and Sydney so I had to rely on Samantha’s sat nav to get me
there.
Firstly, all the runners gathered for the Remembrance Day 2 minute silence followed by the Last Post. We were then led to the start. The first mile was on road before heading off onto common land and the first lot of mud. I was behind 3 guys wearing their underpants over their shorts. They were very entertaining, belly-flopping in the first
3 bits of mud. I hope they had some energy left when it came to “the real stuff” that makes the Sodbury Slog a bit different to other cross country races.
We had to queue for first major obstacle – it was as if someone had dug a big hole and filled it with water. Great if you had long legs, otherwise you got wet and muddy “bits”.
The next real test was a 200m long mud filled ditch that no one could avoid – I’m sure towards the end the mud was bubbling!!
Then it was a relatively uneventful dash to the finish at Chipping Sodbury School which always seems to take forever.
Thanks, Julie
Results of the MJs that we know of :- Nick Hitchings 1:02:57, Lucy Prosser 1.12.59, Paul Newman (or somebody with his number)1:16:57, Steve Roode 1:18:47, Duncan Cresswell 1:26:04, Julie Caseley 1:28:33, David Brett 1:43:34, Jude Newman 1:55:51, Jayne Cresswell 2:01::08
There were 1,035 finishers.

Jogger’s Awards
From Steve Roode......Many thanks to all of you that have sent nominations for the awards celebration I have had some great suggestions, and some really funny alternative awards. If you haven’t voted yet please put your votes in within the next two weeks as we need to purchase the trophys. Many thanks, Steve
Please rely to Steve’s email ... steveroode1@yahoo.co.uk
Please see lower down for Steve’s previous message on the subject.

Run Reports
A healthy total 12 MJs gathered at the Gullet car park, Castlemorton this morning when the guys were outnumbered by the ladies. On a somewhat undulating route we set off south in the Bromsberrow direction coming back through the estate itself, the distance totalling 7.5 miles. Seems we got back just before the really crap weather started. Castlemorton Common is a lovely place on a nice day but.... Thanks to Stuart for leading.

Membership
Welcome to new members Alison Hughes and Ian Dyson. We currently have a total of 129 members.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six – West Mids
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 1 November 2009

Fellow Athletes,

Joggers on TV
From Jon Newey......There appears to be a new running programme on Chanel 4 on sunday mornings. Today it was 7.30-8.30 am and featured the London Half Marathon. We were told at the Cardiff Half that it would be televised on 8th November at 8am. There were certainly lots of motorbike cameras and a helicopter there. Check the Chanel 4 schedule for next sunday and watch out for Jules's stunning PB, my lowly performance in the elites, and the valiant efforts of Peter Wilson, Richard Walsh and the Caseley Ladies.
Jon

Jacko - NYC
Jayne Ackroyd with news of Phil Jackson’s New York Marathon performance....
Not sure if anyone else has been tracking Jacko through his NYC Marathon.
Any way, he finished very shortly after Paula Radcliffe in 3:35:18! What A flipping awesome result!! I must confess I've enjoyed (briefly) being a faster marathon runner than Jacko for the last 6 months since London, but have been resigned to may fate for a while now. WELL DONE, MATE. YOU ARE A COMPLETE MJs SUPERSTAR !!!

MJs Walking Group – Next Outing
Details from Eric - NEXT CLUB WALK
We’re planning the next club walk for Saturday 21 November from the Daneway Inn (939035) down the hill from Sapperton between Cirencester and Stroud.
You can check the pub out on their website.
The walk will be a figure of 8 with the pub 2/3 round approx 8 miles in total.
Meet at the Splash large CP at 8.15 or at the Daneway at 9.30.
Please let me know if you are interested.
Eric elbromage@ukonline.co.uk 01684 576576

Race Reports
Great South Run 25/10/09 by Julie Caseley
We travelled down to Portsmouth a day early, drove into the city, parked the car and walked to Seaford and the start of the BUPA Great South Run. Preparations were well underway. When we arrived for the race on Sunday morning, everything was in place with a large charity village, rows of portaloos scattered all over the place, a baggage drop near the finish and the reunion area was also close to the finish. The crowds were gathering and the atmosphere was fantastic – the only thing I wasn’t too keen on was the wind. It was blowing a gale along the
seafront and I could see me struggling for the last 2 miles into the headwind. The race was being televised live on Channel 5 so everything had to start on time. First away were the 2 wheelchair athletes followed a few minutes later by the elite women. About 5 minutes later the elite men were introduced to the crowd (Mo Farrah getting the
biggest cheer!!) and at 10:55 the gun went off for the elite men, good club runners and the Orange Wave A, B and C to begin – Samantha and I were, at last, on our way. The White and Green waves were started at intervals to prevent bunching as there were 21,000 runners. The organisation was brilliant and I was able to get into my stride
straight away – saw Paul and Samantha’s boyfriend Matt at mile 1 before they went off to Gunwarf Quays for the usual coffee and bacon sandwich! The race itself was fast and flat with variety although the mile out and back between 3.5 and 4.5 was a bit tedious. Most interesting was running through Portsmouth Harbour just before mile 2
and seeing HMS Victory and Warrior although I think Samantha must have had her eyes closed at that point!! I went through 5k in 24:43 and 10k in 50:17 but although I didn’t know this at the time, I knew I was going well. As anticipated, running into the headwind from mile 8 was very hard work and the splits on my Garmin showed I slowed a bit. I was hoping for a PB of less than 1:21 but finished in 1:23:20.
Samantha had an excellent run too and was hot on my heels in a time of 1:24:57. We came 2568th and 2966th respectively. Have already entered next years’ race.
Thanks, Julie
Guy Fawkes 5, 1/11/09 by Jayne Ackroyd
I looked out of the window this morning and saw torrential rain. My first thought was to go back to bed ! My second thought was that maybe loads of people would be put off by the weather and I would get a good finish! My third thought was to check the weather forecast, which said it would be wet at 9.00 am, but dry by 12.00. I hoped that the transition from wet to dry would have kicked in by 11.00 o'clock ! So I got up.
I was right - it did dry up. Parking was easy. I was a bit freaked by my race number of 101! And local knowledge was need to find an unoccupied loo (thanks Alison M)
The jog to the start was helpful in warming up, as I had a bit of residual leg stiffness from Stroud last week (did I mention 1:42:56?!), plus Body Pump on Thurs and yoga yesterday (don't ever believe that yoga is easy !!)
Olympic gold medallist Zac Purchase started the race, but sadly I didn't see him, and stopping for his autograph would have wrecked my time !
I found the whole race really hard. I'm not made for these shorter distance when you are 'on the pin' all the way round. I watched Alison Merley streaking (not literally) off into the distance, and then Roodie and Big Stevie O passed me to follow her. I would have stayed with 'em if I could, but it was beyond me. So I just dug in and tried to keep a steady pace. I managed to reel in Roodie and then Steve O, but the wind was really tough, particularly up the incline over the motorway at 3.5 miles.
There was the odd gust of wind behind (so to speak!) which helped in the tough last mile, plus some vocal support from Nick, Mark, Carl, Jon and Alison which really helped, and I staggered over the line in 37:33 (by my watch, but probably a few secs slower on the official time)
Feel I have earned a lazy afternoon watching the Grand Prix and keeping track of Jacko on the NYC marathon !!:-)
Thanks, Jayne

Blakedown Bolt 10K 2010
I’ve been sent details of this one by the organisers for the benefit of the Malvern Joggers. It’s rather a long way off but here it is anyway. At least it’ll pad this week’s CN out a bit! At it says some of our runners did it last year. Two to be exact, Julie Caseley and myself but we were both agreed it is a fine event and one we would recommend. Blakedown is just outside Kidderminster.
Friday 18th June, race starts 1915
WE'RE OPEN FOR BUSINESS!!!!!
Please could you add the Blakedown Bolt 2010 to your club's running diary/webpage?
We're giving you early notice of this extremely popular event because members from your club have previously entered.
Full details of the events are at www.blakedownvillage.co.uk Just click on the Blakedown Bolt logo. There's a downloadable entry form here too.
Once more, entries are limited to 300, and once more we expect to fill up a long time before the event. We have to turn away many people each year.
Entrants who provide an email address that's clearly legible will receive confirmation within a few days that we've received their application and reserved a place. We will despatch race numbers during May 2010.
You can also enter and pay by credit card via www.runnersworld.co.uk (there is a small charged levied by them for this service, but at least you don't have to pay any postage, and it's very quick)
Look forward to seeing you in June next year, and don't forget the welcome beer tent and BBQ after the race!
Lesley, Judy, Freda, Ros & Vicky - the Blakedown Bolt Committee

MJs Award Celebrations
As you may all know we have our Joggers Christmas Party on the 16th December at the Pheasant Inn at Welland , there will be a Disco, Fun and Games, London Marathon Draw and The Joggers Awards Presentation.
This years awards will be decided by you: below is a list of categories for the awards all I need you all to do is put a name next to each category with why you think the person nominated deserved the award in question. I will compile the votes for each person and the awards will be presented at the party.
If you can think of an additional award category and a person to give it to then please forward your ideas, eg the most Injured/Absent Jogger - ??????
The Catagories are;
Best Newcomer – in your view a new Jogger who has performed well this season
Routemaster/Mistress – who always takes you on a good route?
Most Improved – the Jogger who in your view has been the most improved this season.
Wooden Spoon – Who has done something really stupid this year??
Best Performance of 2009 – the Jogger who really did run a fantastic race?
And the main prize Catagories are:
Joggers Jogger – the Jogger who you most like to run with this season?
Club Person of the Year – the Jogger who has done most to promote the club this year?
I look forward to your votes and your suggestions
Happy Jogging, Steve Roode
Please rely to Steve’s email ... steveroode1@yahoo.co.uk

Jogger’s Christmas Party
News from Andy Milton - The Jogger's Christmas party will be held on the 16th December at the Pheasant Inn, Welland.
Mini bus transport will be provided, there will be a disco, buffet and the normal games & events etc which we have become accustomed to. Costs will be in the region of £10 pp.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 8/11 Sodbury Slog
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six – West Mids
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 25 October 2009

Fellow Athletes,

MJ's Cocktail Party – 13/10/09
An invite from Peter Cowling - The MJ's Cocktail Party is approaching fast - only 19 days to go! As usual, everyone is welcome - members and non-members; runners, joggers and walkers; partners, friends and family. It will be a fantastic evening in West Malvern and, if anybody wants to join in the fun, all they need to do is e-mail Peter at Peter@MalvernJoggers.Co.UK by the end of this week, to let us know you plan to attend, then turn up on Friday 13th November at 69a West Malvern Road, suitably attired and ready to party, with your £10 contribution. There will be a great selection of alcoholic and non-alcoholic cocktails and punches, food, music, great people and much more. By e-mailing us, it does not commit you either way but we do need to get an idea of how many people to expect so we have enough food and drink for everyone. Hope to see you all there.

Race Reports
Welcome Wobbler 18/10/09 by John Bristow
Hi Chris, Just a quick one, after seeing the Welcombe Wobbler 10k ( ish ) on the website, I thought i'd arrange a thinly veiled " family shopping trip " to Stratford and have a go. Unbelievably I managed a second place with 37:05.. No other joggers there but it was a well organised event with family fun run and 5k. Hope to see you Weds, Cheers John Bristow
Thanks, John
Rotary Blenheim 10k by Phil Jackson
Whilst everyone else was off to run round Stroud, I drove over to Blenheim Palace for my last bit of pre New York training (please help me to support Macmillan; www.justgiving.com/philipjackson4 ). It was a lovely sunny morning and the run is one lap round the Palace in glorious, picture book surroundings (especially this time of year with superb Autumnal colours). The route follows the lake for much of the distance and during the second mile crosses the Grand Bridge up (yes, up) to the front gates of the Palace itself, before retracing its steps back across the Bridge and on round the Park. The fourth mile is a long, continuous hill made up for by the fifth mile which is a continuous, fast descent. The route is all on metalled paths until entering the last mile a loop is made up a gravel track and across grass to the rear entrance of the Palace and then it's back on to the lane again for a fast finish. It's all in the Palace grounds, there is no traffic but you do have to watch out for people with prams and buggies who have obviously never seen runners en masse before. The run was well organised, the marshalls preventing runners from getting stuck in the cattle grids but I was a little disappopinted that there was no momento of any kind at all (but then it is for charity). Overall, the course is hilly enough to be quite challenging (especially in today's windy conditions) and probably not a PB course but it is a race I will definitely do again. I ended up 97th out of 409+ in a time of 46.14, so not bad! Yours, Phil
Thanks, Phil
Snowdonia Marathon by Ruth Johnstone
Race day dawned: wet and very windy, i.e.typical conditions for this race. Fortunately, the start area was somewhat sheltered from the wind (just as well, since the start was delayed by 20 mins). Once the race got underway, the wind was blowing any which way it could around the mountains, which made for some entertaining gusts - I found my legs being blown under me from the right, from the left and from behind! Fortunately the rain soon eased, but the mountains remained shrouded for the duration. Scenic perhaps, but in three years of doing this one, I haven't seen the scenery. That Yr Wyddra thing is a Welsh myth!
As some of you know, I haven't had the best year for running, and lack of consistency in training certainly showed: I found the second half of the race tough, particularly the last climb over the mountains in miles 20-24. But I finally nailed the suicidally steep descent into Llanberis to finish hard. The winning time was 2:47, with the leading lady in 3:17, both about 3 mins slower than last year's winners. I ended up with 3:23:35 (5 mins slower than last year), which ranks me as 4th bird and the chuffed owner of a very generous OAP goody bag. Ruth Johnstone
Thanks, Ruth

Stroud Half Marathon 25/10/09 by......
Duncan Cresswell
Didn’t like the wind, loved it when it rained, didn’t think it was “flat”, may do it again as I had an injury, PB achieved, great company in the car ……….a Fantastic Day
The Vikksen
Over the past 12 weeks I have put in tremendous effort with my training, long runs, short runs, hill sprints and intervals, pretty much 6 days per week. The reason for this effort was that I had decided that I wanted to run Stroud half marathon in under 1 hour and 40 minutes. (Last year I did a PB there in 1:40:08) I told everybody my target, so therefore this morning I woke up feeling under a lot of pressure. However, conditions were good, sunshine and showers, not too hot, not too cold. There was a huge turnout of Joggers, I counted 18, and as usual in good MJ’s fassion everybody was in good spirits before the race. I chose to ignore everything going on around me and run my own race, Carl Anthony was on my shoulder the entire way, I could see the shadow of his cap! I did a pretty steady pace all the way around and finished in what I think is a fantastic time of 1 hour, 37 mins and 23 seconds!!! Yeeeha, a massive PB, what a feeling. And as I crossed the line the announcer made it his business to announce my name (Vikki something or other) over 40, from Malvern! Thanks for that! Mark Cussack, Stu Brown and Crampy had all arrived before me. All joggers seemed to come in happy, with several PB’s being broken on the course, including Carl, who thanked me for pacing him around. Good support and marshalling, and the added bonus of having your official time and race position text immediately to your mobile phone. That pink fizz will taste good tonight! Vikksen.
Jayne Cresswell
This race is about as flat as my tummy, but I got a PB 2:16:19 so a fantastic day.
Jenny Field
Just to let you know how a few of us Gentle Joggers did at the Stroud 1/2 today.
Geoff Field ... aiming for 2hrs. did 1.57
Sam Carrington.... aiming for 2.15 did 2.05.34s slicing an amazing 24 mins of her last 1/2 marathon in June!!!
Sue Sharp ......who had never run more then 10 miles before and that was some time ago did 2.06 !!!
These no longer qualify for Gentle Jogger status.
Sheila Jackson and I ..... aiming for 2.30 but didn't like to admit we were aiming for anything other then finishing in time to get to the pub for lunch.. did 2. 29 !!!
We are all pleased with our times and amazed at Sams improvement. In Feb, when she started with Gentle Joggers she could barely run for 3 mins, now look at her go!!!!!!!!!!! Jenny Field
Steve Ollis
I had forgotten that the race notes were written by Stevie Wonder – “mainly flat and fast”.
For me, it was a truly knackering experience and by mile 10 I was wasted!
However, there were highs from The Joggers – Vikki Sivertsen going well under 1.40, Geoff Field breaking the 2 hour barrier before reaching 50, Sam Carrington shaving a mere 24 minutes off her PB and Stu Brown beating Crampy. This made it a FANTASTIC DAY!!
A big thank you to all our Stroud contributors – Chris
A quick look at the results, on the Stroud AC website, tells me that 20 of our runners took part. The most ever in this event and an amazing turn-out in what you would hardly call a local race! Well done to all!

A little ditty from New Zealand
By Barry Hughes......
Some of you know I left Malvern (and QinetiQ) in October last year to undertake flight training for a year out here in New Zealand.
I am based in Hamilton which is on the North Island and about 1hrs drive south of Auckland. I am now flying twin engine aircraft (IFR) and am due to come home late November / early December to hopefully start a type rating on either the B737 or Airbus A320.
This weekend I ran in the Hamilton 10k which was being organised alongside the Hamilton ½ marathon and 5km (including walking options) http://www.hamiltonhalfmarathon.org.nz/
Contrary to popular belief the weather here on the north island has recently been horrific. We have had heavy and sometimes torrential rain non-stop for about 5 days now and so the course was a tad wet. Wearing my MJs running vest with pride (which unfortunately looks like an Aussi top to Kiwis!) my feet were sodden as I stood at the start in nasty cold heavy rain. The course was laid out in 3 fairly long sections of double backs and ran along the beautiful Waikato river. There were some nasty inclines included and the last one was placed at the end of the course just as you thought you would be striking for the finish line (buggers!) Due to the recent heavy rain I found myself running through several inches of water quite often and as no surprise I picked up some blistering on both feet at 6km. Nonetheless with the thought of Jayne Ackroyd having to dive deeper into her purse (she will be doubling her pledge to UNICEF after challenging me to go under 55mins) I soldiered on and
finished with a time of 53mins 51.25s.
Happy running people. I can’t wait to come home!
It’s not to let to help me support the excellent work UNIECF do around the world simply go to the following link and Click DONATE:
http://www.fundraiseonline.co.nz/BarryHughes/

Night Time Hill Run Next Wednesday
With Mark Cusack......
A few of us are planning a run on the hills next Wednesday night. If anyone wants to join us, don't forget to bring along a torch.

The Less Bounce Marathon Club
An email received this week from the above....
We wonder if any of your runners are taking part in the 2010 Virgin London Marathon and would be interested in being part of our Marathon Club, providing special offers and discounts to runners.
Please find attached details of the Marathon club which is free to join and very much hope some of your running club would be interested in joining. If so, do just complete the form and return to us: LessBounce, FREEPOST, NATW
1288, Salisbury SP4 9BR and we will send a welcome pack out.
Yours faithfully, Debbie Ruck, PA to Selaine Saxby, Proprietor, LessBounce.com
tel: 01980 671305, fax: 01980 671304, www.lessbounce.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 18 October

Fellow Athletes,

Race Reports
Leicester Marathon 11/10/09 by Julie Caseley
As the marathon was a 9.20 am start, Paul and I decided to drive to Leicester the day before and stay overnight in a hotel. On Saturday we were then able to find the start in Victoria Park, window shop in the superb shopping centre and relax.
Race day dawned with ideal conditions – dry, cloudy with very little breeze. We met up with Stuart Brown half and hour before the start as he’d very kindly offered to pace me. We decided on a simple, no frills race strategy – 9 m/m all the way round which would bring us home in 3:55:48!! Fortunately it was the kind of start I like – downhill for the
first mile then flat. We got into a rhythm straight away and had “time in the bag” within the first few miles, averaging 8 m/m for the first mile (whoops!) Stuart kept telling me I was going too fast and I really did try ever so hard to slow down! So the next 10 miles were between 8:30 and 9:00 m/m. Even after 17 miles we were still averaging just under 9:00 m/m pace. Although my Garmin was giving me the average pace per mile, Stuart was doing the complicated maths by letting me know we were 3 mins. ahead of schedule plus the 4 mins 12 secs leeway – by this time my brain had turned to mush and I could barely remember my name!!
Fairly early on, we picked up another runner called Steve who was also aiming for sub 4 hours so together we made a formidable team but by 20 miles or so he dropped off the pace.
We went through half way in about 1:54 and hit 20 miles in 2:56 which was psychologically fantastic as I’d never run 20 miles in under 3 hours before. Only 6 miles to go – a Wednesday night Joggers run!
Although there were a couple of undulations, the course was quite flat, interesting and varied but we also knew there was an uphill finish.
Our spirits were raised when we entered Leicester City Centre and were still running on the flat knowing that Victoria Park was just over a mile away, and with 18 mins in hand. We soon encountered a mile long hill but it was a picturesque, tree lined type boulevard so we dug deep and eventually heard Paul’s yells of encouragement from the top, then a right hand turn and the finish gantry was in sight. Those last few yards were like running in slow motion and wading through treacle but we made it with the clock reading 3:54:28 (gun time) – our chip time was 3:53:26. We came 370th and 371st out of 702 and I was 2nd in my age category.
Before I finish, I’d like to thank Paul for supporting me again on all my long runs and putting up with my sub-4hr “obsession” and also for being so fantastic on the day – he really enjoyed the book shops and Nero’s!
Next, thank you to Neill Williamson for his belief in me and persuading me to believe in myself and for getting me to the start line in peak condition.
Finally, a huge thank you to Stuart Brown for his fantastic pacing, encouragement, advice and company on Sunday (and for filling up my water bottle mid race then catching me up so I didn’t have to slow down or stop!!) – I couldn’t have done it without you. Regards, Julie
Thanks, Julie
Cardiff Half Marathon 18/10/09 by Jon Newey
Five Joggers and Rich Walsh pitched up in Cardiff for the Half Marathon. Great course; flat and scenic and ideal for a PB as Jules demonstrated. She knocked three mins off with 1.43.34.
Unfortunately my plans for a fast one had to be drastically trimmed due to the cold i've been fighting the last two weeks. I was unable to justify the coveted "coloured number" only given to about 40 or so supposedly Elite Runners. I limped round for 1.19.27, about three mins off a PB.
Peter Wilson got in just a minute slower than his PB in 1.30.27. Walshy did a 1.27.34, so no PB for him either. Julie Caseley did 1.48.07 and Sam 1.53.45
Apparently 11000 entered and about 8500 started. Jon
Thanks, Jon
Cardiff Half Marathon 18/10/09 by Julie Caseley
Paul, Samantha and I stayed in a hotel at Newport last night so we were closer to Cardiff for the 9 am start this morning. However, we were a little worried when we saw the queues into Cardiff but fortunately arrived in time. We saw Jon Newey and Julie Marshall shortly after we arrived and then Peter Wilson in an adjoining toilet queue!!
With 10 minutes to start time, we found ourselves at the back of the pack but tried hard to get closer to the front. We eventually ground to a halt at the 2 hour finishers marker. It took us a few minutes to cross the start line but it didn’t matter as the race was championchip timed. We set off at a good pace (just under 16 mins for the first 2
miles – whoops) and considering we had to duck and dive around runners for the first few miles, that wasn’t bad going. The course was very flat and quite varied with a long switchback along the docks, passed Techniquest, the Welsh Assembly building, through a lovely park, back into Cardiff before another relatively short switchback between 12 and 13 miles before the finish at Cardiff City Hall. Although it was a little chilly at the start, the sun came out and there was no wind so conditions were perfect. However, it took a few minutes to exit at the finish and then we queued for an hour to collect our bags!!
I was really pleased and surprised with my time of 1:48:07, (2694th out of about 11,000), a personal best by 35 seconds (run at Stafford in 2007). Samantha had a good run too and finished in a time of 1:53:45 (3,733rd).Regards, Julie
Thanks, Julie

Sunday Club Runs
From Stuart Horsfall - Thanks to all the guys 'n' gals who turned up, it was a great run, I had some comments along the line of "I did not know if there was a run on this morning" and " I never saw any run on the web site". So I think if people do not see a run on the web site then meet at Morrisons at 9.00 on a Sunday morning and see who turns up and do a run from there. I am sure that someone will organise a route. Regards, Stuart

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 11 October 2009

Fellow Athletes,

A Successful Day for the Malvern Joggers at the Beacon Race
Our best ever Beacon Race I would say in what is always a highly competitive event containing some of the best runners from many miles around. 38 Malvern Joggers took part out of a total of 257 (15%).
To my surprise when the winners of the team prize was announced I wasn’t really taking much notice until the name Malvern Joggers rang around the room. Well done Jon Newey who finished 4th having told me day before he was going to lollop around because he had a cold. Plus, team mates Jon Bristow and Richard Penny. This was totally unexpected but very welcome.
The prize for the first lady went to our own Ruth Johnstone who you may remember also won the ladies event at the Malvern Acorns Half Marathon back in June. Given how different the two events are I’d say that’s some achievement and it will be a long time before you see that happen again unless Ruth repeats the feat next year.
Despite just missing out on a prize for finishing in the top three Jon Newey picked up the award for the first local man while Alison Merley made it a double by winning the ladies equivalent. It’s good to know the best local runners are members of our club.

I haven’t written a report on the Beacon Race as such but I’ll ramble on anyway.
Having done it 8 times I’m at a loss to find anything new to say about it and you don’t want to hear about my miserable effort which was 1.11.55 and comfortably a personal worst but it has cured the cold that I had for the previous 3 weeks. I’m pleased to say I finished the race feeling a good bit better that when I started it and that doesn’t happen very often. I also managed to stay upright throughout so that was a bonus.
As you may know Ginny did my training for me and I did her race for her as that suited us both. I don’t know who was to blame for the final outcome, Ginny or me.
Thanks to all of our runners who were not taking part but were there cheering us on, plus their friends and families who were doing likewise. Your support is appreciated and it gives the event the atmosphere that makes event what it is. I sometimes think it’s the only time Great Malvern comes alive on a Saturday afternoon in a whole year.
The results are now on the Worcester AC website so don’t go looking on the dedicated Beacon Race website as I did because there not there.

Race Reports
The Mudrunner (Eastnor) 11/10/09 by Paul Newman
The Malvern Joggers turn out for this one was small but keen bunch of atheletes, I was joined by Gillian and her daughter Elizabeth both flying the flag, also in attendance were Steve Winwood, Chris Lewis Farleigh and his friend Chris, the latter are both keen "Tough guy" competitors so this should have been a walk in the park for them. We were warned at the start that there hadn't been much rain and they thought of renameing the run the "Dust Bowl 6" After the first three miles of very steep up and down hills,(these are hills used to test out traction control on Land Rovers !!) it seemed relatively dry under foot no worse than the Eastnor 7...Then it hit us ! Four deep ditches full of water and thick mud! The water was probably only two foot deep,but that's quite deep when you are face down in it ! It continued steep hills deep thick mud and water, oh and it started raining ! After around a hour I could see The Castle in front of us and a long down hill path led us to the road and the Castle, through the Castle gates and the glorious site of a sign 250 meters to go, I thought great leg it ! At which point I could hear peals of laughter in the distance and I realised there was one more ditch to cross to a chorus of "Do a belly flop" and "Dive in " I leapt in one final time, after clambering back out through the mud it was the home stretch to the Castle where we were cheered on my MJ supporters, we received a clay medal and a nice Tee shirt.
Would I do it again, well its pricey £20 you could do Sodbury and Mayhill combined for that money, but its half the price of a mud treatment at The Spa ! so would I? You Bet I would!! I can't wait till next year! Cheers Paul
Thanks, Paul
Solent Half Marathon 11/10/09 by Alison & Rob Winwood
The Winwoods were out in force for this one, although the CH&CD half of the duo was desperately hoping for rain to perform CH duties rather than run.
We'd done this race twice before, its near the Winwood family seat, so we had strong support from parents, sisters, nieces and nephews. We knew the route, but had different tactics for the race. Alison set off at speed hoping to stay with a pack as long as possible, whereas Rob took it steady, planning to pick off the other runners after half way. In fact we met up at about mile 8 and carried on together from there. Alison nearly succumbed to the 'hip weevil' which always complains after 10 miles but after checking the time and finding a PB was possible, we pressed on. Rob's knees were moaning for the last couple of miles but we crossed the line together in 2:08, matching Alison's best time, but considerably slower than Rob's 'gazelle' performance at Acorns.
Time to take it easy now until the Spring. A couple of months of hibernation will do us good!! The Winwoods.
Thank you Rob and Alison
Birmingham Half Marathon 11/10/09 by Duncan Cresswell
Having enjoyed this inaugural event last year Jayne and I thought that we should definitely do this again due to the new course. Last year was a point to point, this year was a round route, which helped to provide a great atmosphere as everything was in the same location. Everything seemed to flow, both at the start and at the end. Lots of music was scattered around the course, which went via Cannon Hill Park and Bourneville, to help keep our tired little legs going. It was relatively flat, just one unexpected hill at the halfway mark and then an incline in the final mile were the legaches of the course. If they keep this route next year I thoroughly recommend it as it was well organised, the route was sound, plenty of water points (including 2 energy drink points) and the goody bag was excellent – big chunky medal, a solid metal key ring t-shirt, cloth bag, samples of teas, sweats, cereals and lotions. Having run the Beacon race (and both getting PB’s), Jayne and I finished well; over 10000 people ran Jayne very nearly got a PB (set years ago) with 2:21:36 (8190th) and I finished with 1:52:21 (2902nd position). The pressure is on now at Stroud for both of us as a PB is reach for both of us….. providing we don’t run a race the day before.
Thanks, Duncan

London Marathon 2010
Thanks to our secretary Phil we now have confirmation of the three places in next year’s London Marathon given to us as a club affiliated to UK Athletics. We will as usual be holding a draw to decide who gets these places in the usual manner. This has traditionally taken place at our Christmas party but due to popular demand this will take place before then, either on a Wednesday night after the run or at our next social event. Watch this space for details.
Regarding the draw for the places, I only have 2 people down so far who qualify, Duncan and Jayne. I have a feeling there is someone else but I’m sorry I didn’t make a note of the name, so if you qualify please let me know. Remember, you must be an LM first-timer and have been a member for at least 12 months.

A Race Report from New Zealand
From MJ Barry Hughes
Some of you know I left Malvern (and QinetiQ) in October last year to undertake flight training for a year out here in New Zealand.
I am based in Hamilton which is on the North Island and about 1hrs drive south of Auckland. I am now flying twin engine aircraft (IFR) and am due to come home late November / early December to hopefully start a type rating on either the B737 or Airbus A320.
This weekend I ran in the Hamilton 10k which was being organised alongside the Hamilton ½ marathon and 5km (including walking options) http://www.hamiltonhalfmarathon.org.nz/
Contrary to popular belief the weather here on the north island has recently been horrific. We have had heavy and sometimes torrential rain non-stop for about 5 days now and so the course was a tad wet. Wearing my MJs running vest with pride (which unfortunately looks like an Aussi top to Kiwis!) my feet were sodden as I stood at the start in nasty cold heavy rain. The course was laid out in 3 fairly long sections of double backs and ran along the beautiful Waikato river. There were some nasty inclines included and the last one was placed at the end of the course just as you thought you would be striking for the finish line (buggers!) Due to the recent heavy rain I found myself running through several inches of water quite often and as no surprise I picked up some blistering on both feet at 6km. Nonetheless with the thought of Jayne Ackroyd having to dive deeper into her purse (she will be doubling her pledge to UNICEF after challenging me to go under 55mins) I soldiered on and finished with a time of 53mins 51.25s.
Happy running people. I can’t wait to come home!
It’s not to let to help me support the excellent work UNIECF do around the world simply go to the following link and click DONATE:
http://www.fundraiseonline.co.nz/BarryHughes/
Barry Hughes
P.S. The actual times have now come out: Annoyingly the guys placed the transponder mat well beyond the finish line which I failed to find with any expediency so the time is not as good as my watch.
Barry

Nothing heard from our Leicester Marathon runners yet although I do know that Stuart Brown did it in 3.54 and he was pacing Julie Caseley

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 4 October 2009

Fellow Athletes,

Race Reports
Cirencester 10k 27/9/09 by Stuart Horsfall
The race started at 10.30am in glorious sunshine, the route was round the estate of Lord Bathurst and most if it was on estate roads so no traffic, and the rest was on tracks through the woods. The terrain was fairly flat with a steep hill at the 5k mark and a water station just after that, then it was back along through some woodland and on to the park entrance where you ran up the drive around a corner to the finish, there was a giant digital clock so you could check your time. I had most of my extended family there for support, and as I went by them and they found their voice and I woman running behind me commented “ Christ he brought his fan club” which made me smile. The run was in a beautiful location well organised with good views of the estate and countryside and I had an unofficial time of 54.30 which is a PB for me This is one race that I would recommend and will do again next year.
Thanks, Stuart
The Badger Bite 4/10/09 by Julie Caseley
After a momentary lapse of memory on Wednesday night, I did eventually remember where I was running this weekend. It was the sister race to the Bells of Pattingham caledl The Badger Bite (at a village called Badger, believe it or not, near Telford). It's a very popular little race with this year the entries full in advance at 350 with no entries
on the day. It's a 6 km cross country event so really nice as part of my tapering for the Leicester Marathon next Sunday!
Running conditions were perfect both weatherwise and underfoot with no mud this year. The race was started by ex-footballer and Sky Sports commentator Don Goodman with much light hearted banter. There was plenty of downhill to start with and then the course flattened out across fields and tracks before returning back uphill - "the bite".
The prize presentation was in the Seven Stars pub at Beckbury, about a mile away from Badger. Also on offer were hot pork and beef baps - very nice on such a lovely day.
The field was very competitive with the first 3 male runners and the first 2 female runners breaking the course record by quite a big margin Also, the first 2 female runners were 40 vet GB cross country runners, so we were in fine company. I finished in a time of 32:06 which was 30 secs slower than last year and 30 secs faster than 2007.
Thanks Julie,
Bourneville Leafy 10K 4/10/09 by Vikki Sivertsen
I was surprised that I was the only Malvern Jogger at this race this morning. It was a 10.30am start from Rowheath Pavillion and consisted of a 2-lap course taking in the playing fields and surrounding streets and woodland. A lovely race, very well marshalled, lots of encouragement, perfect weather conditions, coffee and cake, all combining to give me a great personal result – second lady overall in a PB time of 43.12 (once I’m convinced it’s an official 10k distance.) Decent goody bag including a nice engraved keyring and of course some Cadbury’s chocolate. Bottle of plonk and a £15 voucher was my prize. Worth getting out of bed for and I would recommend it for next year. Vikki.
Thanks, Vikki
Kenilworth Half Marathon 4/10/09 by Jayne Ackroyd
My training schedule for the Stroud half recommended doing another half marathon this week for training purposes. So a bit of research led me to the Kenilworth Half - reasonably local, and, according to the reports on Runners
World, well organised, a good route, good parking, friendly and encouraging marshalls, great cakes etc. It was all true!
It was only an hours drive to get there, and a good journey. Parking was no problem and just a short walk to the start. The course is an out and back loop, definitely undulating, but by no means hilly (well, not to us in the same month as the beacon race!) Think I might have been the only MJ there, but perhaps we could muster a bigger presence next year ?
My Garmin had a bit of a wobbly yesterday and refused to charge, so I had no pacing info. My brain had been telling me that I'd missed a few long runs in training, and I was going to be rubbish, so my expectations weren't high! I took it steadily for the first four miles, and watched lots of runners charge past me. But I've done this enough times now to know that they wouldn't keep it up (oh why can't I be this measured in a 10k?) As I passed 9 miles a friendly marshall said that I was on track for 1:46 - which gave me a boost (even though he turned out to be lying!) I pressed on and finally finished in just over 1:47, which I was very pleased with. So confidence is restored, and back on track for Stroud!
As well as a decent goody bag, massages and cakes were on offer at the finish. All but the seriously afflicted chose the cakes. That's my kind of race ! Cheers, Jayne
Thanks, Jayne

London Marathon 2010
I understand those who have been successful in the ballot are now being informed. Please let me know if you’ve got in as your fellow club runners would be interested to know. If you haven’t and you are a club member you can go in the draw for one of the three club places but you will need to be a LM first-timer (subject to having at least 3 LM virgins in the draw) and have been a member for at least 12 months.
Talking of the LM, Paul and Judy Newman inform me that they both have an automatic place having been rejected 5 years running.
As Paul says ‘We both got in through "5 rejections and your in" even though they wrote to us to say we weren't in we phoned them and surprise, surprise we were in !
Strange, this happened to me when I did it. In fact, it happens to everyone who is due a place on this basis. If you’ve been trying to get in for 5 years, don’t take no for an answer, challenge it!

Phil Jackson’s Charity Appeal
From Phil : Just a gentle reminder that I shall be running on behalf of Macmillan Cancer Support in the New York Marathon in a few weeks time. Please sponsor me via my Justgiving page Justgiving.com/Philipjackson4
Many thanks, Phil

Pilates for Runners
From Julie Ladd - I taught a Pilates class last year for runners and I am organising another one to start in November in the MSJ dance studio.
Would mind circulating it to your members again? Many thanks, Julie Ladd
Details attached - Chris

French Lessions
A Message from Vikksen......A friend of mine, Emmanuelle Jeaneau, is a Parisienne living in Malvern and is a professional interperator and translater, she is offering friends of mine ie Joggers, 4 or 5 French lessons at a discounted price....Paris marathon specific ! ie. 'I have cramp here' and similar phrases !
www.EJLanguageServices.com

Membership
Our latest new member (number 127) is Joe Gauci. Welcome Joe!

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb pub
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 27/12 Wheaton Aston 10K

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 27 September 2009

Fellow Athletes,

Our Cocktail Party – Friday 13/9/09
From the organisers Steve, Jules & Peter......
We will be having a cocktail party on Friday 13th November at 69a West Malvern Road from 7:30 onwards. As usual, everybody is welcome BUT we need to know how many people will be attending so we can cater for everyone. We would also like people to make a small contribution of £10 on the night.
Please can anybody wishing to attend the party, e-mail Peter@MalvernJoggers.Co.UK BEFORE 30th October. There is no need to pay beforehand.

Race Reports
Great North Run, 20/9/09 by Phil Jackson
Last year, I wasn't too impressed by the Great North Run (even though I got a PB); too noisy, too crowded, I thought. This year I knew what to expect and thoroughly loved every wonderful minute of this fantastic experience. At the start, I was in pen C with Steve Roode and Andy Milton ahead of me in pen B. Once we got going it quickly became obvious that the penning system was open to abuse as I overtook all sorts of slow people and even a double ended pantomime horse at one point. Even within the first kilometer some people were already walking. Being small I was able to dodge my way past them, between them, sometimes asking politely for room, sometimes just using my elbows. The first mile or so is down hill and you can get away very quickly but don't let anyone tell you this is a flat course. It isn't. It goes up and down all the time including a 2 mile climb at mile 3 (mind you, it is followed by a 3 mile downhill slope). The huge crowds and all the bands were wonderfully encouraging although most of it passed me by in a blur. About ten miles in I realised that unless I did something stupid (always a possibility) I was on for something good and as Elvis overtook me I made a big effort up the final hill. From there it's a steep drop down onto the sea front. Many people seemed to be scared of going down hill so I got past a lot there (but not Elvis, who was still in sight ahead). The final flat straight along the sea front to the grandstands and the finish is just over a mile (it seems a lot longer) and I really went for it (using the elbows again, I'm afraid) and began to close in on Elvis. The sense of elation as I finished was unbelievable even though I failed to catch him - for once the Garmin and the official time agreed (surely a first) - 1.39.27; nearly 2 and half minutes lopped off the PB. I've no idea where that came from and can only assume there was a strong following wind. It was great to finish off by meeting Steve, Andy and Cat in the pub afterwards. Steve and Andy looked as though they were intent on a very heavy session. We eventually got out of the car park at 6 pm which was a pain but with 54,000 runners and 30,000 supporters it's not surprising. A great event and I can't wait to do it all again next year! Come on you Joggers - let's have a few more of you there!
Thanks, Phil
Commonwealth Ultra distance and Mountain Championships (Keswick/Cumbria) 209/09 by Emma Gooderham
I have just competed in the Commonwealth Ultra distance and Mountain Championships held in Keswick/Cumbria. I was selected to run for England in the 100K and there were three other English ladies. One however had to drop out two days prior due to an achilles injury. This meant the pressure was on as we all had to finish for a team medal. We started at 8 on saturday and climbed out of Keswick (hilly around Cumbria isn't it!!!) before starting 7 laps around Thirlmere lake and then 15 K home, back to Fitz park, Keswick. The scenery and conditions were fantastic. My worst time was surprisingly betweeen 20-40K as my old rusty right hip was giving me some grief. However when everything else strted aching and I got into my rhythum and 'zone' it all went superbly and I strangely enjoyed running for 8 hours 4 mins and 9 seconds. I even picked up the pace on the last 5K home and stayed a pretty consistent time throughout.
I unfortunately never caught the Australian lady in front of me, but got silver and the England team got Gold as we finished 2nd,4th and 5th.
Apart from two toenails which I will say my fond farewells to in a few days I feel OK but it is early days yet as walking is a bit of an affort at the moment.This time I think also puts me back on the no.1 slot for Britain for 100K for a second year, partly because there aren't many mad people doing this sort of thing.I had an absolutely fantastic time and as ever the English team and support was fantastic. I recommend anyone to have a go at ultras, we're a friendly bunch even though rare on the ground and a little insane. I especially enjoyed mixing with the mountain and 24 hour runners for the first time, it's given me thoughts for my next challenge! Emma
Thanks, Emma
Big Dipper 27/9/09 by Chris Barker
The organisers must have been pleased to see the MJs arrive as our 11 runners made up 15% of the total number competing. Amongst the MJs was Sim running in his first Champions League event of the year. This is the fourth year of the event and I’ve done the last three. I discovered today that it rained on the first running so I didn’t really miss that one at all. It takes place at Upton Bishop and consists of a very undulating, ok hilly, 5.64 mile round trip around some country lanes along which can be found some very expensive looking properties.
The first hill comes very soon and is hidden behind a sharp right hand turn. Not the best of starts. You come down the same hill towards the end but being so steep it’s one where you need to ‘put the brakes on’ to avoid a serious miss hap like a leg falling off! I thought about like apologising to MJs Annabel and Charlotte for the severity of the climb as we tacked it together.
After the final killer climb on 4.75 miles (good practise for the Beacon Race) the remainder is generally downhill but that’s the only way it could go and so a flying finish awaits anyone who’s still got a bit left. I was in a sprint? with a fellow competitor and he just pipped me at the end although after a bit of post-race chat it turns out he was 10 years younger than me which made me feel a bit better. I beat my time of last year by about 45 seconds and in doing so reversed the pattern of most of my races this year.
On to the presentation where there was free hot drinks and cakes for the runners. Add that to the finisher’s memento of a Big Dipper towel making this a real good value race. Despite a healthy 11 MJs we weren’t expecting much of a mention as most of our best runners were not present however we did feature after all albeit in a slightly unusual way. In one of the female vet catagories the winner was named as MJ Chris Jarrey who by this time had left. To cries of ‘he’s a man’ from those present the results were consulted once again and the ‘new’ winner of that particular prize announced as ... the MJ’s Julie Caseley. She’s a proper woman and therefore a worthy winner. Well done, Julie. It seems like we were destined to win that one somehow.
Noah’s Ark 5 & 10K 20/9/09
Not a report, just some info. I understand in this one last Sunday we had 2 prize winners, Alison Hughes and Julie Marshall won the women’s 5K. Well done, girls

Sports Massage Advert
A bit of advertising from a gentleman called Dean Henman
My name is Dean Henman, I promoted myself on the newsletter email for Malvern Joggers early in the year.
I had a fantastic response which i'm very thankful for, would it be possible for you to send out another reminder
of my exclusive offer to the joggers.
Working at the Malvern Splash gym I see alot of joggers already, but would like to reach out to members
who have recently joined or are not aware of my promotion.
Your faithfully, Dean Henman, Sports Massage Practitioner (dip)
(Dean has supplied 2 attachments which I will send with the next email – Chris)

Joggers in the Gazette
Jon Newey has emailed to say.... The item i sent on the GNR appeared as a sports brief this week. John Brooks also sent a preview of the Beacon race in which we get a good mention.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb pub
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 20 September 2009

Fellow Athletes,

Malvern Joggers on Facebook
Message from the MJ’s Facebook Meister Paul Newman......
The Malvern Joggers are on the verge of another historic milestone,A little while ago we set up a Malvern Joggers Facebook group page, we are now up to 99 members and we are looking to pass the 100 mark ! If you have never checked out the Facebook group page it is worth a look, it is very quick and easy to download race photos, so far we have 602 assorted race and social photos, so if you wish you can check out exciting photos of Ginny Jayne and Julie in there french maids outfits or Steve Roode mooning through McDonalds window or Andy Milton naked in the bath with a squadie check them out ! there are also another 293 Pheasant Plucker photos on the site also! Its a great forum for exchanging messages if you wish for company on a run,we also have a number of links and videos on the site.
To take a look check out the link www.facebook.com/home.php#/group.php?gid=43513491852

Pink Fun Walk or Run
From the organisers of the above event......
Dear all at Malvern Joggers :- We are holding a Pink Fun Walk or Run to raise awareness and money for Breast Cancer, in conjunction with Cancer Research UK., on Sunday 11th October at 11.30 am at the Railway Inn in Ripple. I thought that the Malver Joggers Club might like to join in with the event.
The run is just 2.2 miles, with everyone dressed in Pink fancy dress. It's going to be a great event and we'd love you all to join us.
Please find attached a little more information, and feel free to email me or give me a call on 01684 592246.
With kind regards, Delia Minett.
P.S This is our first fun run and is just an amateur event
I will send the attachments on the next email - Chris

Membership
Welcome to our latest new members, Charlotte Moody, Andrew Banham and Isobel Trumper

Race Reports
Lake Vyrnwy Half Marathon 13/9/09 by Julie Caseley
This very popular race was cancelled last year after the death of its organiser Doug Morris. However, it was back with a vengeance this year with entries full well before the closing date. We were able to get up at a reasonable time as the race didn’t start until 1 pm but it did mean allowing for traffic near the venue and also time for a light
lunch at about 11 am. All went according to plan and even the weather was gorgeous.
The race started close to race HQ at the Community Centre and wound its way uphill for a mile until a left turn onto the dam wall, then it was over the dam to begin a single clockwise circuit of Lake Vyrnwy.
Amazingly it appeared to be continuously downhill which, psychologically, was fantastic. Also, the first uphill mile was also the last downhill mile (even better) with a bit of a hill at the end.
Even though it was a particularly warm day, it was a pleasant run as virtually all the route was under trees which provided much welcome respite from the sun.
I was going for a PB but in the end was outside it by 43 seconds and was 5 seconds slower than 4 years ago when I last did this race.
However, I was pleased with 1:49:25 and finished 4th in my age category. Samantha also had an excellent race finishing in a time of 1:51:01
Thanks, Julie
Great North Run 20/9/09 by Alison Bayley
I started to get a bit nervous on Wednesday when a few people started to wish me luck for today and comment on my insanity. By the time this morning came I was really very nervous and wondering what on earth I was doing. It started to out as a good excuse to spend a few days with my old uni friend who lives near Newcastle and a chance to raise some money for the guide dogs. Having done it once before I had a good idea what I was letting myself in for and I wasn't really looking forward to it. My training seemed to have gone better than last time and Dean had helped my dodgy leg to hold up (sports massage guy - can recommend him if Neill is busy). I spent a long time queueing for the portaloos before getting 'penned in' and it seemed an absolute age before anything happened. Then it all happened at once, we were marched slowly to the start and then we were off. It took me about 25 minutes to get over the start and then an age to get into any sort of rhythm - not surprising really with 50,000 other runners around. I plodded along doing my own thing, bumped into a friend dressed as scooby doo at 7 miles and just kept plodding till about 11 miles when I ran out of steam a bit. There was no danger of me having set off too fast!! Maybe I can try and blame it on the fact it was quite warm, or maybe I had just run out of energy. Anyway, I managed to keep plodding and was actually very pleased with my super slow time of 2 hours 25 minutes. It was 12 minutes faster than last time I did it, so I was chuffed. Not surprisingly I didn't see any of the 'speedy boys' - I would guess they were just a blur in the distance and well and truly established in the bar long before I finished!!
Not sure if I'll see you all on Wednesday, I'll have to see if my legs work again by then or not. I'm feeling better already (warm bath and cold beer seemed to do it!!) so there's a chance. Really not sure if I'll do it again though.
Thanks, Alison B.
Tatton Park Sprint Triathlon 19/9/09 by Alison Winwood
This was the culmination of a season of triathlons. Having tried my first about this time last year, I have progressed to open water swims, got a road bike and completed 5 events.
Tatton Park in Cheshire was a great setting for the event. There were 600 people competing on Saturday for the Sprint distance and 600 more going for the Olympic option on the Sunday.
I was in the last group to start, the women always seem to go at the back, I guess the boys need a head start!! I was most impressed that they had selected a green swim hat, to match the MJ colours for us to wear. The swim was in the mere, followed by two laps round part of the park on a bike and a scenic run past deer and sheep.
Even without my trusty CH&CD in tow to cheer me on (he had to do this tedious thing called work) I put in a creditable performance, finishing in 1:26. This placed me 19th out of the ladies and 4th in my age group. I may yet manage to find a minority enough event with small enough age bands to do well in something.
I must thank Matt Cox for his recent cycle coaching sessions. Making me cycle up the Wyche hurt at the time, but didn't half make the Cheshire plain seem easy!
Thanks, Alison W.

Run Reports
Bacon Buttie Run - Sunday 13th September by Duncan Cresswell
The morning after a MJ social was probably not the best morning to organise a 10 mile run at the sociable time of 7am, although I think it's probably the best time of day at this time of year (well.....6am so you get to see the sunrise).
However, I was joined by Big Steve, Nick Hitchings, Sundance, Mark Cusack, and Stu Brown on what was a bright and fresh morning. We ran through fields (except when passing a mean looking bull and thoughts of 'how do I get out of here quickly if he decides to get up and charge!' went rushing through our minds), along the old rail track, then back through the golf course and more fields. A circuit of the nature reserve and then watery lane and hancocks lane brought us home to some grub and tea. A fab way to start the day... I could do it every day!
Thanks, Duncan
Beacon Race route 20/9/09 by Jayne Cresswell
Four of us turned up for the Beacon run this morning , Annabel, Chris, Charlotte and me, plus two dogs (sorry forgot their names). Had a good run and all three held conversations whilst running, even up hill, unfortunately I cannot manage so much as a whisper. Saw Julian near the top and he had run from Barnards Green to the clock tower and had hardly broken out in a sweat. Also saw Jerry Greer at the end, who had unfortunately fallen over whilst running down North Hill so had a couple of wounds to attend to. This was my last opportunity to run the course before the race so lets see if the work has paid off.
Thanks, Jayne
Stuart H’s Flat (Out) Running Group 20/9/09 by Chris Barker
Eleven Joggers turned up at Morrison’s this morning for another of Stuart’s Sunday morning mystery tours. After a longer and dare I say hilly run last week we returned to something less strenuous i.e. flatter. So we went off in the Madresfield direction through to Clevelode, running north with the river on the right hand side. Then through a farm which I don’t think was a right of way but at least thefarm dog could get at us.
Then, out on to the Powick/Upton road opposite the back entrance to Madresfield Court which features a straight drive of just under 2 kilometres. Ever since I started running in the local area, 8 years ago I have always wanted to run along this drive which is but it’s private of course but today there was a vintage car rally and the big iron gates were open. Travelling via shank’s pony as opposed to vintage car we ran the full length of the driveway, without somebody shouting ‘where do you think your going’ before turning left and out onto Madresfied Road and back to Morrison’s. Thanks once again to Stuart.

The Upton Bishop Big Dipper Preview
I know what you thinking...where is it and what is it.
Upton Bishop is just off the A449 the other side of Ledbury and it’s a 5.64 mile road race. It’s a well-organised, cheap to enter, friendly local event that’s so good it’s one of those you can find on the MJs Champions League. So, lots of points to be gained and a chance to take a giant leap up the table unless of course you are in first place like Duncan!
Here’s a quote from the race website... The race is run entirely on small country lanes through picturesque Herefordshire countryside with views to the Malvern Hills. The course is undulating with testing hills at 0.5 mile, 2miles and 5 miles. The event will be well marshalled and signposted with mile markers and a drinks station around halfway.
There will be prizes for the leading ladies, gents and veterans with a unique sports towel for all finishers, not forgetting free tea and cakes.
See www.uptonbishop.org for more
Entry form on the next email

Marathon Training Update
From Julie Caseley......
Today was my last long run of 23 miles before the Leicester Marathon.
I was to run the first 13 miles at marathon race pace and I'd like to thank Stuart Brown very much for helping me to achieve this. Samantha joined us for the last 10 miles and they both helped me run this faster than I had during my previous long runs. I'm a bit tired now but nothing a god nights' sleep won't cure!! Thanks again to Stuart and
Samantha. Regards, Julie

Beacon Race day info from Rich Penny......
You may like to spread the word that the day of the Beacon Race is also the Beer Festival at the Brewers Arms, West Malvern. I went last year and it was great for rehydrating (temporarily) with stunning views.

The Next Event of the Malvern Joggers Walking Group
From Isobel - On the 18th October we are planning a gentle 7.5 mile walk starting and finishing at the Crown Inn, Woolhope. The walk goes through woodland, across open fields and along the Marcle Ridge. On a fine day there are good views back across to the Malverns. We would plan to leave Malvern at about 8.30 and have lunch at the Crown Inn before heading back home.
If you're interested in coming along, email me on i.trumper@btinternet.com or phone me on 01684 564940. I will need to know numbers for lunch at the pub.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 13 September 2009

Fellow Athletes,

Karaoke & Pizza Night
Thanks to Steve and especially Peter for another highly successful Malvern Joggers Social on Friday at Malvern Cricket Club. It was a typical Karaoke night (!) with Roodie’s Ding-a-ling and Nick’s American Pie possibly being the highlights. I nearly choked on my Pizza!

Running Buddy Required
Here’s a request from a local runner called Marguerita. Can anyone help? I can supply her email address if you can.
I'm not a fast runner but I have run for an hour or so. I have run in a couple of 5k's and this time last year was running almost every other day ...just short local lane runs near home.
In spring I then hurt my shoulder (not run related and that progressed down my back) so I didn't run again until a couple of weeks ago. I can't cope with running in heat or warm weather so don't run in summer.
I was wondering if there was anybody in your club who could be a running buddy with me? I would prefer to be near home for running so as not to have to drive.
I saw on your web site about the Birmingham half marathon on 11 October and would love to have the courage to put an entry in for that.
Do you think there would be anybody in your club who would consider running with me, even once a week would be fine, whatever suits them.
I live about 2k out of Mathon on the back lanes towards Coddington. Thanks, Marguerita

Phil Jackson’s NY Marathon
I guess everyone's sick of me going on about the New York Marathon now but I wonder if you could put in the Club News please that I'm running in support of Macmillan Cancer Support and that if anyone would be willing to sponsor me then I have a Justgiving page at www.justgiving.com/Philipjackson4. I need all the help I can get!! Sub 4 hours? We'll see!
Thanks, Phil

Race Reports
Cancer Research 10K Powderham Castle, 6th Sept, Cathy Barker
I set off at 6.30am Sunday morning, heading south to the sun down the (thankfully quiet) M5, thinking “why do I let myself in for these things?”. Some time ago I foolishly said “yes, I’ll do the Powderham 10k with you” to a couple of my old running buddies down in Exeter, and then completely forgot about it until reminded about it about 8 weeks ago. Powderham is a lovely setting – starting and finishing in the grounds of the Castle which has pretty views over towards Topsham and Exmouth. The weather was ideal for running – cool with a slight breeze. As we stood around chatting, studiously ignoring the poor girl on the stage trying to engage 2000 runners in a frenetic warm-up, we were treated to the sight of a herd of deer going full gallop across the park. The race itself starts off across the grassy parkland, then down the drive away from the castle before turning along a lovely, flat, gravely private road. It then turns out on to a quiet country lane that goes along the side of the railway track and affords you a lovely view back across the parkland to the castle on one side and over the river estuary on the other. A steam train came trundling along heading in the other direction with the driver merrily tooting his horn as he passed the stream of runners and there was much cheerfuly waving all round. Just before the half-way mark the route turns inland and becomes “undulating” (well, in MJ terms it involved a few small mounds...but other runners seemed to find them more mountains than molehills). We passed quite a few people here who, fooled by the flat/downhill start and overcome by excitment, inexperience or just the urge to compete, had run the first half of the race too fast and were now out of puff. Turning off the road, a steady climb up a soft track through a pleasant wooded area eventually emerges onto the drive. By this time Bea had definitely begun to flag and Zoe and I matched her pace to offer support and encouragement to keep her going. A short, sharp incline over the bridge spanning the moat, through the castle court yard and out into the park brings the runners back to finish where we started. Certainly not a BP for me – Zoe and I literally dragged Bea by the hand over the line in a fraction under 59 mins. Bea was pleased to have run all the way and we were all chuffed we made it in under the hour. As with all these charity events, the atmosphere was great with lots of support from the crowds and competent, friendly marshals. It was a thoroughly enjoyable run with my mates and a race I’ll certainly do again.
Thanks, Cathy
Bristol Half Marathon 6/9/09 by Jim Apps
It was an early start for those in this race, of which there were 20000 of us, including 3 joggers. For the faster runners which included Andrew Dickinson and myself it was a 9:00 assemble for a 9:30 start. Thankfully the weather was perfect for running ie coolish and sunny. The run itself started in Bristol city centre and we headed off passed the ss Great Britain and headed under Clifton suspension bridge and through the stunning scenery of Avon gorge. The first 8 miles was an out and back through the gorge and I was slightly disheartened tha when I passed the 3 mile marker the leaders were already on their way back passing the 7 mile marker! After passing under Clifton suspension bridge for the second time at 8 miles it was a change of scenary and we headed into the centre of Bristol for the final 5 miles and by this time I was still feeling fine and was passing people who had obviously gone off too fast and were themselves suffering. We passed through the historic docks, the old part of the city, the cathedral as well as the shopping centre. Even though it was no where near my fastest half marathon (1:39.10) I was still pleased and Andy finished in a respectable time of 1:36. For anybody wishing to do a half marathon I would fully recommend Bristol, you get a good medal and T-shirt, its flat, friendly but a pricey @ nearly £30. verdict - recommended
Thanks, Jim
Wistanstow Walk (run), 12/9/09 by Steve Roode
Yesterday I did the Wistanstow Walk (run) (along with Neil Collins from the hash) - which is one of the LDWA events. It started from Wistanstow village hall - what a building!! Bacon sarnies and tea before the start and some great weather. The route went mainly along the Shropshire way to Clun - Bishops Castle and back to Wistanstow, some great scenery and plenty of Stuart Brown moments along the way. A very hilly 27.25 miles- so my time of around 5:39 might not seem too fast but I managed to come in equal Seventh with Neil and a chap called Tony who was great company. Lasagne, more tea and beer at the finish - what a great event.
There is another one along the Cotswolds on the 26th September if anyone is interested?
Thanks, Steve
Stratford’s Big 10K, 13/9/09 by The Vikksen
This was the first running of this event and there was just Carole Green and myself representing Malvern Joggers. It took a bit of finding the start, which was situated at the Racecourse, as the ‘brown’ signs with a Racehorse on were non-existent when approaching from the Worcester direction!
The race starts at the racecourse and heads out along part of the old railway line called the Greenway. This lasts for about 4k, with a drinks station at the end just before hitting the main road and the start of the first incline. There was a second incline shortly after that followed by a narrow path, where it was a bit tricky to overtake, this takes you to the River Avon, as you turn right under the bridge the view is stunning of the river, the weir, the swans with their cygnets, the Canada geese and plenty of picnickers enjoying the sunshine, we ran along side the river for about 500m before finishing opposite the theatre near the bandstand! Great. Only problem then was the 2k walk back to the car, which on a lovely sunny morning is fine, but on a wet day this could be a bit a bit disappointing. A great run for me (I was number 303) not quite like a bullet but I finished in 45.26, about 30 seconds down on my PB, winning a cash prize of £10 for being first in the female 35-44 category!
The race itself is great, very picturesque, well organised and a PB potential. A bit expensive for a 10K at £15, but it was chip timed, a professional photographer, masseurs, a choice of sizes in the T-shirts, a substantial medal with the race details stamped on the back and 2 sausages!!!! Spectators/supporters had the opportunity to hire bikes at the start to get to the finish and then back to the car! I would highly recommend you put this race in your diary for next year.
Thanks, Vikki
Stratford’s Big 10K, 13/9/09 by Carole Green
Vikki and I took part in this one today. Great result for Vikki - she won her age group marginally outside PB - time 45:26 beating quite a few of the male variety. The course was really pretty, first 4k along the old railway line to an early water station. First incline at 5k not too bad. However second gradual incline around 7/8k seemed to go on forever, last 2 k lovely downhill and flat run into finish along side the river, swans and weir the theatre over the river. Lots of boats and Japanese/American visiters. One lucky fisherman caught a 11lb whoppa. Very hot up to 4k and then nice breeze and more shade rest to way. Really would recommend this one - fast route and excellent practice for speed training. Disaapointed my time was marginal improvement on Westonbirt, however starting to feel stronger, forgot the jelly babies and wasted energy talking! Very friendly atmosphere meeting at the race course, unusual finish a mile away from start, so need to walk back to cars - this could be sorted next year with supporters to pick up at finish ,as added to time away from home.
Thanks to Vikki for company - well worth the experience.
Thanks, Carole

Beacon Route – Wednesday
From Steve Ollis......Please could you let the world know I’ll be running the Beacon route this Wednesday?
Meet 6pm PROMPT Rose Bank Gardens – sorry I need to get going bang on time
From Mark Cusack...... A few of us will be meeting at 5.45pm on Wednesday at Rosebank Gardens for a run of the beacon route. Hope to see you there.

Run Reports
Stuart’s Flat (Out) Running Group 13/9/09 by Chris Barker
Last week I gave this group the above name. One week later it didn’t exactly ring true as we ran from Morrison’s to the bottom of the Link and then to the start of the Wyche Road (all uphill!) but it is Malvern after all. Never the less, Stuart’s popularity continues to increase as 15 runners turned up in bright sunshine. A longer run than normal was planned to help Bruce with his training for a forthcoming marathon. The plan was to run about 10 miles but somehow I managed 11.25. It looks good on my ‘Fetch Everyone’ training record so I’m not complaining. Bruce was probably thinking ‘another 15 miles to do a marathon’and the rest of us won’t be there to run with him! But we know he can do it. Where did we go? Where didn’t we go!

Jon Ashley’s post Tree Trot thoughts......
Thanks to Grouty. Don’t forget she’s never as far away from you as you think , she’s just very small ! There seemed to be little mention of all the PBs achieved including PBs/PWs for a number of first timers. Carol Greene eserves a mention in despatches for the best sprint finish of the day. I feel forced into blowing my own trumpet as no other sod did it for me. 1. My first ever sub 45 minute 10k-only by a second but what’s 1/60th of a minute between friends (if I have any left after they read this E-mail). 2. For the first and probably last time in my life I was first Jogger home in a race including more than one Malvern Jogger. This probably says more about who wasn’t there than was. It must be emphasised that it was all my own work and no, I did not pay someone to run for me to steal the glory.
Thanks, Jon

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 23 August 2009

Fellow Athletes,

Some Upcoming Malvern Joggers Events
Info supplied by Roodie......
1. This Tuesday - Malvern Hash - Shagtastic (Shags Birthday) Hash - Austin Powers 60's style dress. From the Baiting house Upper Sapey food is paid for. I am going over and have a couple of seats going spare in the car if anyone wants a lift.
2. Next Sunday - The Joggeroos are off again mower racing from the Fox Inn at Hanley Chide (near Upper Sapey) all welcome. Racing starts around 3.00 drinking starts around 12.00.
3. Bank Holiday Monday - The Joggers Pubathlon is running again it promises to be bigger and better than last year. Come along even if you can only do part of the course - we also need people to help with the support team so if you dont fancy running it but would like to drive round getting the drinks in and collecting stragglers!! please come along. I know some people will be cycling the route with us - the more the merrier. Starting at the Lamb West Malvern 11.00am.
4. September 2nd - Alternative Handicap race starting from the 3 Kings Hanley Castle - All runners welcome and I could need a couple of helpers on the night if anyone is interested.

Paella Party
Thanks to everyone involved in organising the Paella Party on Friday night especially Julie, Jon, Steve, Peter and Maria and anyone else who helped out.
Personally, I said to Steve that it was the best Paella I have ever tasted and I’ve eaten Paella in Gran Canaria, Tenerife, Majorca, Ibiza and mainland Spain. Steve suggested I put that in the Club News. So there it is.
Big Cheese – Paella expert.

Next Wednesday
We are meeting at the British Camp car park. Post-run refreshment will be available in the nearby Malvern Hills Hotel.
Will all those who recently identified themselves as run leaders please give some thought to a route beforehand.
Please note, our Wednesday night meet up on the 2nd of September (Handicap Race night) is likely to be the last in the local countryside for this year. We will then be returning to MSJ (when I have confirmed this with Mike, the manager). So, watch this space.

Volunteers Wanted – Message from Grouty
The first, from me, is again that I am on the lookout for some more marshals for the Westonbirt 10K Tree Trot for Macmillan Cancer Support on 5th September at Westonbirt. I would need marshals there for a briefing at 5pm, event should be finished around 7.45. A good number of MJs are running in the event which is just amazing. I am having to provide cover for our Gloucestershire Fundraising Office during staff illness and so this event is one of things I have taken on without my having many Gloucestershire contacts to call on.
If anyone could text me on 07758 230722 that would be fab.....
And then the 2nd event has a message from Kelly:
Hi All, I’m Kelly Whitehouse, the local fundraiser for Macmillan Cancer Support in Worcestershire.
I hope you don’t mind me dropping you a line. Ian Rowat of Malvern Hills Conservators kindly suggested I contact you with regards to sourcing marshals for a ladies 5 mile night walk of the Malvern Hills that we are holding on Saturday 3 October this year and I wondered if any members of the Malvern Joggers may be in a position to help?
To date, we have managed to source support from West Midlands Search and Rescue organisation and also a small group of volunteers from the Boys Brigade in Malvern. WMSAR are happy to provide circa 20 volunteers and their leader is happy to coordinate ALL of the hill marshals for the event, to ensure we get consistency in command and leadership to ensure the event runs safely and smoothly. We will be setting our lady walkers off from 8pm at Blackhill Car Park and we estimate they will be finished by 12.30 – 1am at the latest.
We are ideally looking for circa 50 marshals to cover the hill route which starts at Blackhill Car Park, makes it way to the mid way point at the Wyche Cutting for refreshments and then follows on to North Malvern Quarry to reach the finish line.
My ask is, do you have any members or contacts who may feel in a position to lend their support as a marshal on the 5 mile route of the hills? As I mentioned, the commitment would be to attend the marshals briefing on Saturday 26 September at 10am at Malvern St James Sports Centre and then be available on event day which is Saturday 3 October from 6pm to anywhere between 6 – 8 hours later, depending on which section of route they were marshalling. We foresee the last walkers coming across the line by 1am at the very latest.
All volunteers would of course be fed, watered and thanked profusely!
If you can help at all I’d be very happy to hear from you.
Many thanks and best wishes, Kelly”
Kelly Whitehouse, Fundraising Manager - Worcestershire - Macmillan Cancer Support
Tel 01527 579463, Mob 07834 192208

Race Reports
South Coast Half Marathon 16/8/09 by Julie Caseley
With Paul working/sharing a flat near Portsmouth during the week, he encouraged me to enter a couple of races down there. The first was the South Coast Half Marathon at Seaford on 16 August (the next will be the Great South Run on 25 October). Little did I know how far Seaford was from Portsmouth until we travelled there the day before the race to collect my running number – a mere 60 or so miles!! With a 9 am start, traffic, 1 ¾ hr. drive, toilet queuing, etc., I calculated a 5 am get up!! We had a quick look at the course beforehand – not really that
exciting as there was a run along the seafront with a loop around the golf course, complete with hill, along a few roads and back along the seafront x1 for the 5 km runners, x2 for the 10 km runners and x4 laps for the half marathon runners. Needless to say, I was doing the half marathon so I began trying to get my head round doing 4 laps (Pitchcroft was bad enough at 3)!!
This race normally takes place in about March (it must have been awful with a cold sea breeze) but this year they decided to combine it on the same weekend as a sprint and classic triathlon. So on Saturday the town was a hive of activity with sea swims for men and women, 5 and 10 km runs as well as 20 and 40 km bike rides, not to mention the fun triathlon and relay triathlon. I only hope someone had a good way of keeping track of everyone as it looked manic!!
So, come Sunday morning, I was raring to go. Unfortunately the start was delayed because of queues for the toilets. Also, there was a very late change of course as, for some reason, we were not allowed to run over the golf course so the organisers just extended the distance of the run along the seafront. Oh boy!! Four times out and back loops –
by time the winner lapped me just before the switchback on my 3rd lap, I was beginning to lose the will to live!! However, with everyone wearing the same colour number for all 3 races, I had no idea who was running what so, although I was overtaking quite a few runners, I was also conscious of my pace. At last I’d finished in 1:48:22 (4 seconds faster than my PB), then in the results I’d been giving a time of 1:48:30 (no longer a PB), and to cap it all when I checked my Garmin at the finish the course was only 12.6 miles (1/2 mile short) – whoops!! It was unfortunate for the price that there was no championchip timing and there was only a cotton t-shirt and a pen in the rather oversized goody bag!
I think that’s another of my one-offs!! Regards, Julie
Thanks, Julie
Severn AC 5K Race 4 of 4 20/8/09 by Duncan Cresswell
On Thursday evening I went down to Gloucester to run the final of a series of 4 5k races hosted by Severn Athletic Club.
I’ve only ever entered two 5k races before; the first was in Telford in 2004 (part of the Sexarathon series) in which I completed it in 31+ mins, the second was West Brom Harriers 5k in 2005 and I managed it in 27+ mins. For both of these, my running was hit and miss. I would probably run for a week or two and then rest for 3 or 4 months or more. So since running 3-4 times a week from Jan 2008 without any long rest periods, I thought it was time to get a new PB.
Looking at the 10k races I competed in this year, where I reached 5k in just a few secs over 23mins, I hoped to match this or to just scrape a sub 23. However, gently running 7 miles and 5.5 miles the day before, being woken up in the middle of the night by my son for half hour or so, and then only just getting to the race in time (due to not knowing where I was going) so I could not empty my full bladder, meant that a sub 25 was just about more obtainable.
It was a nice little route, and the weather was just about ok, apart from a head wind during the final half. However, by my reckoning I completed the course in 23:56, so I was just about chuffed with that. At least I’ve got a chance to obtain a new PB when I shall definitely return next year. Dave and Peter Wilson also took part and were much faster than I but the results are not yet online.
Thanks, Duncan

Do you fancy somthing a bit more exotic? Now our race reports go international with this next one from Carl Flint......
Berglauf Jaun 27th Course de Montagne 2009
This has to be the toughest and yet at the same time the most beautiful race I have ever done. It starts off in the tiny hamlet of Im Fang which is on the only road up to the Jaun pass. This is one of the two passes which head out of Gruyere the other goes through Chataux D Oeux and Gstaad. Anyway, enough of the geography. The other runners were looking very fit and lean, loads sported cool shades and headgear but none had the ultra cool internationally acclaimed Malvern Joggers green and yellow vest. Even the very old guys sported sun tans certain joggers would die for.
The start was by an unattractive wood yard but had a speaker system playing some great inspirational music (like Erics Chariots of fire CD – although I did not hear any repeats). Gear was transported up the mountain and the cost 12 swiss francs - about 8 pounds. At the number collection station was a small café and I was pleased to see a few empty beer bottles- my kind of runners I thought, although the start was set for 10 am. The road was closed and we headed off with a gun shot ( what a great idea it certainly made me jump). The first section was along a river to the town of Jaun, my supporters club alias my wife was there to spur me on, the children had elected to stay in bed. Then it got tough it just kept going uphill. I ran and walked and walked – There was a forest section, mostly I can remember through the exhaustion loads of tree roots and then onto an open track again heading up hill.
There was a great turn out, instead of come on you joggers it was alez, alez and up,up,up you will have heard similar on ski Sunday and the Tour De France. I did my usual thumb up sign as I certainly had no breath spare to voice my thanks. The finish was by a lovely alpine hut the Chalet Du Soldat at 1750 m. As we finished I managed a Peter Wilson and snuck past three runners. I hasten to add that these were the only people in the entire race I overtook just meters from the finish which was very steeply uphill. There were two guys on swiss mountain horns again playing something inspirational.
I did not come last, but was well down the field for this 9.12km race, the climb was 825 m from the start but felt like twice that. The isotonic drinks and freezing cold mountain water were great on the way up and there were hot and cold fruit drinks at the finish station. The weather was very hot and I am sure one guy was offering schnapps at one point although I was probably hallucinating through lack of oxygen. Carl Flint
Thanks, Carl

Malvern Joggers Walking Group Report 22/8/09 by Ros & Derek
Just a quick report regarding our MJ's walk in the Cotswolds, followed later by viewing the Severn Bore at Newnham.
20 of us met up for a 7.5 mile walk from the Royal William just outside Painswick, following an undulating route taking in some wonderful views over the Cotswolds including the villages of Painswick, Sheepscombe & Cranham plus the woods of Saltridge, Cranham and Buckholt. A most enjoyable meal followed at the pub, together with the odd glass of ale. All seemed to enjoy the experience and plans are already in motion for the next walk - details of which will follow in due course.
6 of us decided to travel in the evening to the White Hart, near Newnham to witness a 4* Severn Bore.
On a different matter, as Season Ticket holders at Worcester Warriors Rugby, we are able to obtain tickets for the first home game of the season -v- Leeds Carnegie on Friday 11 September at 8.00 p.m., for a reduced price of £15. Typically Friday night matches always generate an excellent atmosphere, and if anyone is interested please let us know before Thursday 27 August, as we will be away on holiday from 29 August. Ros & Derek
Thanks, both

Run Reports
Worcester Way 22 Aug 09 by Rich Penny
At 0615 on Saturday morning while sensible MJs were reaching for the Alka Seltzer after the Paella Party I was setting off from Bewdley with Army Ironman triathlete Maj Alex Porter. Initial plans to race an Endurancelife ultra in South Devon were shelved thanks to Sally Traffic’s M5 updates over the summer so I suggested taking on the 31 mile Worcester Way on our doorstep.
The morning was cool and clear, perfect for running, and for the first couple of hours our only company were hot air balloons high overhead. The heavy dew had us soaked through as we ran through long grass, maize, potatoes and nettles but as the day started to heat up the cooling effect was welcome. The route was generally well marked, apart from a minor diversion at Ribbesford Church, and we soon had the first major landmark of Abberley Hill in our sights. We ran on through Joan’s Hole, Dick’s Brook and Shaver’s End where we must have missed a waypoint as we found ourselves off route on the A451. We could see the Abberley clock tower on the horizon so decided to follow the A451 to Great Witley gambling that we would intersect the Worcester Way somewhere along the B4203 on Warsgrove Hill. Despite the extra mileage the plan worked and at the 2 hr point we were enjoying the spectacular early morning views from the top of Warsgrove.
The next 10km flew by on well marked paths generally contouring along the ridge East of Shelsey Beauchamp before dropping to the Teme at Ham Bridge. We passed Martley (half way) at 2hrs 45min feeling strong and all was going well until we hit the North Face of Ankerdine Hill at Knightwick with a steep climb, even steeper descent and view of the north Hill still looking very distant. On the climb to Crews Hill we were firmly into “walk the uphills, run flats and downhills” territory and it was a relief to hit the 23 mile point on 4 hrs as it meant we could swing by home to top up the fluids, collect my dog Pasty and Alex’s girlfriend.
As we set off through the rolling Suckley Hills to Longley Green I noticed how small molehills that I had never noticed on my training runs suddenly took on mountain like proportions as the heat and fatigue combined to make the climb up to the Beck on Birchwood Common feel like the Eiger. The final climb was now in sight, although as we ran along the Herefordshire border through the orchards around Crumpton Hill it certainly took a while to get any closer. The flat running was very welcome, but just made the climb up to the Lamb in West Malvern all the more severe with a very cruel route up a never ending flight of steps. For once I didn’t reprimand Pasty for pulling on her lead as she dragged me up onto the zigzagging footpaths below the North Hill.
Before we knew it we were on the Beacon Race route skirting around the North Hill, cursing the small climb you always forget as you run around to the top of Happy Valley. The descent to St Anne’s Well was savage on aching limbs but we were soon opposite the Post Office looking proudly looking back up at the sign “Worcester Way to Bewdley 31 miles” – a distance the guidebook recommends is covered over two days! We finished in 6hrs 10 mins having climbed 1605m (a mile in old money) and burnt 4600 kcals, which we then set about replacing having shuffled down to the Nags Head.
The Worcester Way covers some beautiful countryside and spectacular scenery. It would make a great club run in one go, or as a relay – next summer I will check with the Social Secretary first and try not to pick the morning after the night before!!!
Thanks, Rich
Worcester Beacon Trials 23/8/09 by Jayne Ackroyd
I thought I would be the only one doing the Beacon route this morning as Phil’s Brioche run sounded fantastic, so I found someone to look after Vaughan and dragged Duncan along. When I arrived at Rose Bank gardens there was Geoff, Mark G, Derek, Ross, Julian and a friend of Julian’s. So I am convinced that you thought it was a run with Jayne Ackroyd as they were all fast runners and I am so slow. We started chatting as we went along but as you know the talk is soon stopped once the hill climbing starts. We had a few catch up stops which allowed me to find the group again; strangely I can’t understand why no-one mustered back! When I eventually got back to St Ann’s well, Carole had also joined the group as she had run the other way to come and find us. So we had quite a long pause there to catch up on news. We got back to Rose Bank gardens in 1 ½ hours and the plan is do either the Beacon or the Joggers 10K every other week as training for the Beacon so I will keep you posted and if you want to join me you will be more than welcome.
Thanks, Jayne
Apricot Brioche Run 23/8/09
16 MJs turned up at Phil’s house at Running Parks this morning for the Apricot Brioche Run. Phil lead us on a 7 mile route through the wilds of Mathon and who knows where. I thought I knew this area quite well but obviously not as well as Phil as 2/3rds of it were new to me. It was an enjoyable run with the usual mix including a good number of cows to shield Kareen from. Other MJs were there on our return to sample the post run hospitality provided by Phil & Sheila. There was considerable interest Phil & Sheila’s pet hens roaming free in their garden. Two of which are called Ginny and Jayne!

Forthcoming Races
Kenilworth Half Marathon 4/10/09
From the Kenilworth Runners......Kenilworth Half Marathon still has places available. This is an out and back race, starting in the delightful small town of Kenilworth, and heading out onto the Warwickshire lanes along an undulating route. A maximum entry of 700 ensures no jostling, and the winner's time from 2008 of 1:10:05 provides enough challenge for your faster runners, while the last man home in 2:48:38 ensures that those at the back of the field will have enough company! We cannot guarantee that the weather will be better than last year's downpour, but we can offer a renowned cake stall after the finish!
For further information and entry forms for post and on-line, please go to www.kenilworthrunners.co.uk and follow the links for the Half Marathon.
Hoping to see you on October 4th, Joan Mason, Race Secretary
The Waseley Wobbler – 4/10/09
It’s a multi-terrain event, organised by Redditch & Bromsgrove AC and was formerly called the North Worcestershire MT. It’s based at Rubery, South Birmingham. The organisers have been in touch and they would like you all to know about it. Details can be found at......
http://www.sportcentric.com/vsite/vnavsite/page/directory/0,10853,5077-162752-179967-nav-list,00.html
Rob Mole, Programme Manager, Enhancements – LNW, mobile 07798 858524, desk number 0121 345 3553
fax 0121 345 4096

Something from the Sports Partnership – Hereford & Worcester
Here at the Sports Partnership Herefordshire & Worcestershire we are in the process of designing a calendar of volunteering events running throughout Herefordshire & Worcestershire. If you have or know of any events (Sept 2009 – Dec 2010) you would like to publicise can you please let me know event, date, time, venue, volunteer opportunity and main contact.
The types of events listed are: club events, national sporting events, local authority events, school finals.
This calendar of volunteer opportunities will then be advertised to all students within the University of Worcester, colleges, schools, volunteer centres, sports clubs, on the Sports Partnership Herefordshire & Worcestershire website, in local authority newsletters, and other volunteer networks such as do-it.org website.
The calendar will be a great way of finding suitable volunteers sooner for the one-off events we run giving clubs/ organisations more capacity to manage or even participate in the event. The deadline for adding a new volunteer opportunity is August 31st, beyond which time we will be updating the calendar every quarter so if you have any opportunities that arise at any point throughout the year just let me know.
Equally, if you have a short term/ long term volunteer opportunity within your organisation beyond this calendar of one –off events please let me know and we will support your organisation in placing suitable volunteers. With over 250 of our most promising leaders within schools/ colleges, a large university in Worcester and numerous volunteers coming through volunteer centres every day we have a large pool of experienced volunteers who can help.
Can you please forward this information onto anyone I may have missed, any question you may have please just ask
Kind Regards, Alex Hicks, Club & Volunteer Development Officer,
The Sports Partnership Herefordshire & Worcestershire, T: 01905 542035, M. 07812043477, E: a.hicks@worc.ac.uk

MJ Jon Ashley and the musical ensemble known as Iron Maiden
From Jon - I try to raise the tone but find lowering it usually makes life much more enjoyable. To anyone who really cares (apart from me because I was right !) persuant from the high-browed debate at The Nag's Head following the Bugatti Beer Race: 1. Iron Maiden did have a number one single with the 'classic' 'Bring Your Daughter to the Slaughter'-so far so correct Mr Newey. 2. This musical masterpiece did not make the Christmas number one slot it was number one in the weeks ending 05/01/1991 + 12/01/1991. I may have been befuddled courtesy of 2? 3? 4? pints of Dragon's Blood ( Who was counting ? I was no longer able to.) As I also alluded it was helped to the number one slot by it's release date and the multi-formatted release of the single. I may not be so hot on medical facts but don't challenge me on my Iron Maiden!
Thanks, Jon
and let’s not forget Maiden’s classic single from 1982 ‘Run to the hills’ (easier than running up the hills!) - Chris

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 26/8 British Camp car park
Sun 30/8 Joggeroo’s Mower Racing team – last event of 2009
Mon 31/8 MJ’s Pubathon
Wed 2/9 MJs Pairs Handicap Race – Three Kings Hanley Castle
Sat 5/9 Tree Trot 10K - Tetbury
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Sun 6/9 Wolverhampton Half Marathon
Fri 11/9 Karaoke & Pizza Night – Cricket Club, Regency Road, Malvern
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 25/10 Stroud Half Marathon
Fri 13/11 Cocktail Party – West Malvern Road

Happy running, Chris

Chris's Blog from 16 August 2009

Fellow Athletes,

Next Wednesday
We are meeting at the Village Hall, Welland and calling into The Pheasant for a drink afterwards.
With the exception of the Gentle Joggers, we urgently require Running Group Leaders. My request of volunteers last Wednesday was largely met with silence.
This was discussed at this morning’s run and certain people identified themselves and offered to help. They may not be available every week. So if you are willing to lead a group, please email now and let me know. Your running club needs you!

England Athletics Membership Cards
Some messages from our Secretary Phil......
A reminder: Those runners who are Malvern Joggers members are automatically members of England Athletics and should by have received their EA memberships cards for 2009/10. These cards are preloaded with £5 credit to be spent at any branch of Sweatshop or online. It also allows you 10% off goods purchased at Sweatshop. Yet another advantage of being an MJ member!!
Also......
1) If you show your England Athletics card at Runaround he will give you 10% discount. (Support your local retailer).
2) Strawberries and Cream 10k run at Top Barn Activity Centre/Runaround Sports (Holt Heath) on Wednesday 26th August at 7.00 pm. Entry limit 250. £7.50 fee/£9.00 on the day.
I've also received information on the EDF Energy Birmingham Half Marathon on Sunday 11th October at 10 am in aid of Diabetes UK. For further information go to http://briminghamhalfmarathon.com/ Closing dates for entries is friday 11th September.
Everybody who registers to run for Diabetes UK will receive a Diabetes UK running vest; email w.midlands@diabetes.org.uk

A London Marathon Extra Places Theory
From Paul Newman......
I have just got back from St Ives where I have spent a few very pleasant evenings running across the beach with The Hayle Runners, whilst we were chatting we talked about how they do there London Marathon ballott, they mentioned that they have a tie up with a local charity and therefore are able to offer twice as many places with discounted sponsorship requirements, if we were to do something similar this is how it might work.
Hayle Runners aproached a charity (in our case i'd suggest Acorns) and asked them to buy the club a number of charity places (i'd suggest 3) in return Hayle guarantee the charity that each runner will raise AT LEAST £500,(much cheaper than the £1500/ £2k normally required) they then ask all there club place runners also to raise £500 sponsorship for this chosen charity.
So Acorns buy 3 x charity places @ £350 each, we add our 3 club places, in return we give Acorns 6 x £500 minimum sponsorship (emphisising we would prefer £800/£1000 sponsorship per runner) total= £3000 +
and therefore we have SIX places to give away in our Christmas draw
We could remove most of the criteria normally required to enter the Marathon ballot and open it up to everyone, anyone who already has a good for age, or ballot place can still run for any chosen charity this is unaffected.
See you soon, Paul

Joggers in the Gazette
On page 63, top LH corner, under the heading ‘Athletics’reports, you can find reports on our participation in the Tenbury and Bugatti 10Ks. Thanks to Jon Newey for that.
Reports on the Cradley WI + Colwall and Wyche Horticultural Societies on page 20 if that’s your bag.

Race Reports
2/08/09 Jane Tomlinson "Run for All" York 10k by Phil Jackson
As Chris said last week, it is so much fun to get away and do races elsewhere! So began our holiday in the north! This was a truly glorious race and must be just about my all-time favourite. I thoroughly recommend it as an uplifting experience to everybody. The start and finish are on York race course where there was a large Race Village (Lucozade were giving away free bottles of drink). It started 20 minutes late due to congestion on the roads to the race and once Steve Cram blew the horn I was so wound up I started off like a frightened rabbit. Unfortunately there were no set time zones at the start so faster runners had to dodge round joggers and even walkers. I had to lift one girl bodily out of the way (at least that's my story Your Honour). The course was flat and after a few hundred meters of urban running we dropped down onto the left hand bank of the River Ouse, following this all the way into the centre of this wonderful old city. As I ran through the Minster precincts the bells of the Minster peeled out for me which I took as a good omen. The route then ran through the narrow, winding, cobbled streets to return to the race course via the other bank of the Ouse (to my amazement there were still people running on the opposite bank now about 4 kms of running behind me). I worked really hard in this race thinking all the time to myself "I can't keep this up" but having finished I walked back to cheer Sheila in for her first ever 10k. I did it in 45.22 (6 seconds outside my PB), coming 276th out of 3853 whilst Sheila did it in 1.09.24 coming 2899 (her aim was not to come last, which, with almost 1000 people behind her she totally achieved). The atmosphere was fantastic, the people friendly and welcoming, the support on the streets was massive (I ran for Macmillan) and I made friends with two gorgeous fellow Fetchies. What more could you ask for? I will certainly return next year.
9/08/09 Darlington 10k by phil jackson
This one, after a week of heavy eating and drinking and not a lot of running was much tougher and it was scorchio! It starts in the town centre (a very constricted start and again, with no time zones) and then runs out for two 2.5 mile circuits of the leafy suburbs. These were uphill all the way and the repetition of the route did my head in a bit. Team Jackson were out in force with nephew, sister-in-law and wife all running and brother with hoards of his tiny grandchildren shouting us on from the sidelines. The finish, back to the top of the market square was excellent and well worth the preceding hard work. I was hoping for 45 minutes and the first 2kms were spot on but after that the heat got to me and I slowed down badly to finish in 46.20 (281th out of 1008). Sheila also found the course tough and finished in 1.09.24 (957/1008). She needed Jenny there with the support of the Genteel Joggers! I'll do this again next year and now that I know the nature of the course I can be better prepared for it. It was a much more competitive race than York and not quite as friendly.
Thanks, Phil

Sunday Run – 23/8/09
An Invitation from Phil Jackson
I would like to offer the Ladies Wot Chat group a run from my house at 9.30 am on Sunday 23rd August. This will be The Apricot Brioche Run.
Also.....
Jayne Cresswell will lead a slow run next Sunday 23rd August, Time: 9.30am
Where: Rose Bank Gardens – to run Beacon race route
To hopefully run the course between 1hr 20 – 1hr 30
All welcome

Upton Bishop Big Dipper – 27/9/09
From the organisers of the Big Dipper – Upton Bishop which is just outside Ledbury....
We hope you enjoyed your previous ride on the Upton Bishop Big Dipper. We would like to offer you free tea and cakes plus a sports towel on Sunday 27th September, 2009 at 11am. All you have to do is run a few miles first. Entry form atttached. Hope to see you on the day. Best regards, Nigel Misselbrook

A thank you Message
from Catriona Robinson......
I would just like to personally thank firstly Derek & Ros for informing us all about the Worcester Beer Festival - a great day, thank you. Secondly, thanks to Ginny for a fab run this morning which blew away the (alcoholic) cobwebs generated from the Beer festival for those still suffering. Shame that Peter didn't make it!!!
Cheers Cat

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 19/8 Welland Village Hall/Pheasant
Fri 21/8 Paella Party – Tan House lane
Sun 23/8 Apricot Brioche Run – Phil’s house, West Malvern
Sun 23/8 Rose Bank Gardens with Jayne Cresswell
Sun 30/8 Joggeroo’s